Tuesday, January 15, 2019
Prep
3 Rounds
10 Kettlebell Figure 8s (5 in each direction)
8 Kettlebell Good Mornings
6 Empty Bar Thrusters (45/35)
Strength
4 Rounds
6 Front Squats
8 Alternating In-place Front Rack Lunges
Rest 1.5 Minutes Between Rounds
@ 65% of Max Front Squat
Conditioning
25-20-15-10
Calorie Bike
Shoulder-to-Overhead (115/80)
Air Squat
Rest 3 Minutes
5 Minute AMRAP
8 Handstand Push-ups
25 Double-unders
Bonus Accessory
4 x 12 Weighted GHD Sit-ups w/ a 20-second Hold on the Last Rep
