Friday 6/22


Warm-up

Partner warm up: 8 rounds (total) 10/7 calories on bike *alternate + 3 sets Bottoms up KB Walk x 25ft + 5 Press/arm Barbell RDL x 3, 5341 tempo *add weight each round KB SA OH Squat x 6/side

Strength

A.1: Deadlift (5 x 3 @ 80-85% of 1RM, Rest 90 Seconds)

A.2: Push Press (5 x 3 @ 80% of 1RM, Rest 90 Seconds)

Metcon (Time)

For Time: 1.5 Mile Assault Bike 30 Overhead Squats, 95/65 1 Mile Assault Bike 20 Overhead Squats, 135/95 .5 Mile Assault Bike 10 Overhead Squats, 155/105

Extra Work

A: Jerk Balance (3 x 5 reps @ < 50% of 1RM Split Jerk, Rest 1-2 MIn)

#workoutoftheday

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