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
