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Warm Up: 

400m or down and backs

 

EMOM: 9 minutes

1) 15 Air Squat (plank remainder of time) 

2) 60 Jump Rope (hollow hold remaining time) 

3) 10/7 Cal Bike 

 

5 Sets: 

  • 10 cal row 
  • 8 Db Front Squats AHAP 
  • 6 Burpee
    - rest 60 seconds between sets- 
    - goal is to go as hard as possible then rest-

 

Cashout:  Coaches Choice