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Warm Up:  

Down and Backs

*prep to squat 

Performance:  
Back squat: Work up to a heavy 2

Every minute for 5 minutes 

  • 2 back squats 
  • *even loading across all sets
  • *max reps last set 

2 rounds for time: 

  • 2:00 max distance row, bike 
  • 60 single under 
  • 30 wall ball 
  • 20 knee to elbow 
  • 1 minute weighted plank (45/25) 
  • *rest 2 minutes    
  • Score = calories and time

Fitness: 
3 sets NFT

10 DB Suitcase carry lunge
 5  Db Front Squats 

AMRAP 15 minutes: 

  • 12 step up 
  • 10 wall ball
  • 8 ring row  
  • 30 sec plank 
  •  

Cashout:  ABS Coaches choice