Monday

Strength Every 2 Minutes x 3 Sets (6 Minutes)

Set 1. 50% x 5

Set 2. 50% x 5

Set 3. 70% x 3


Every 3 Minutes x 4 Sets (12 Minutes)

Set 4. 80% x 3

Set 5. 85% x 2 x 3 sets A: Back Squat Metcon (Calories) Every 90 Seconds x 8 Sets (12 Minutes)

15 Second Assault Bike @ Max Effort


Rest/Walk in the remainder of time.


Score is lowest amount of calories. Extra Work A.1: Good Mornings (2x12 , 30X1 Tempo) A.2: Strict Toes-To-Bar (2x12 ) rest 60 seconds #workoutoftheday