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