Warm Up
Two Sets:
12/10 Calorie Assault Bike
100′ Double Kettlebell Front Rack Carry
20 Banded Good Mornings
Two Sets:
10 Scapular Pullups
10 Kettlebell Sumo Deadlifts
:60 Second Plank Hold
A.
Every 3 minutes, for 9 minutes (3 sets) of:
Deadlift x 1 rep @ 85-90% of 1-RM Deadlift
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
12 Double Kettlebell Snatches (16/12 kg)
12 Pull-Ups
24/18 Calories of Assault Bike
215-225
2:56
2:46
2:56
2:50
35lbs dbs
A. 215
B: scaled- bombed this workout
A. 160-170-180kg
B.3 rounds today: first two were just under 2 mins, 3rd was 2:15
300, 310, 320
Metcon: Rx 1 – 2:57 2 – 3:13 3 – 3:20 4 – 3:36 Total – 13:06