Monday, July 23, 2018
Prep
2 Rounds
20/17 Bike Calories
10 Goblet Squats (Slow negative, explosive on the way up)*
25 Yard Shuttle Run
*Moderate Weight
Strength Conditioning
Kettlebell Front Rack Lunges*
4 x 16 Alternating Steps
Rest 1.5 Minutes Between Rounds
*1 Kb in each hand. As heavy as possible.
Conditioning
2 Rounds
6 Squat Snatches (135/95)
50 Double-unders
20/17 Calorie Row
-Rest 2 Minutes-
3 Rounds
4 Squat Snatches (135/95)
35 Double-unders
16/13 Calorie Row
-Rest 2 Minutes-
4 Rounds
2 Squat Snatches (135/95)
20 Double-unders
12/10 Calorie Row
24 Minute Time Cap
