Weightlifting:
Front Squat (Build to a heavy triple)
Drop sets @ 95% and 90%
15 minutes
15 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP10
2 Ring Muscle Ups
4 Hang Squat Cleans (155/105#)
8/6 Cal Assault Bike
2 Ring Muscle Ups
4 Hang Squat Cleans (155/105#)
8/6 Cal Assault Bike
After Party:
3 Rounds
:40R/L Couch Stretch
:20 L-Hang
:40R/L Couch Stretch
:20 L-Hang