General Warm-Up
Grab pair of DB and complete:
5/4 Cal Assault Bike
Kang Squat x 10
Plank DB Pull Through x 10 / side
DB Front Squat x 10
DB Death March x 10 / Leg
X 2
A.
Take 20-24 minutes to find today’s 1-RM Back Squat
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
10 Hang Squat Cleans (135/95 lbs)
A. Worked up to 215#
B. 2:19/2:08/2:05
A. 102%
B. 2:04-2:09-2:16 bike erg
General Warm-Up Grab a pair of DBs and complete: • 5/4 Cal Assault Bike • Kang Squat x 10 • Plank DB Pull Through x 10/side • DB Front Squat x 10 • DB Death March x 10/leg X2 A. 3-4 sets of each exercise | 8-12 reps | 45-60 sec rest between sets • Leg Extensions • Seated Hamstring Curls • Bulgarian Split Squats • Standing Calf Raises • Hanging Knee Raises or Cable Crunches B. Take 20-24 minutes to find today’s 1-RM Back Squat. C. Every 4 minutes, for 12 minutes (3 sets) for time: 25/18 Calories Assault… Read more »