June 24, 2019 Posted on June 23, 2019 by glennstake a) WARM UP: run 200 meters 20 Air Squats 20 banded pull aparts 20 Glute Bridges run 200 meters b) STRENGTH 1: Back Squat: 5 sets of 5 reps @ 55% of 1RM (no higher) c) STRENGTH 2: Strict press: 5 sets of 5 reps @ 55% of 1RM DO NOT REP OUT ON THESE c) WOD: 3 Rounds for time: 25 Calories assault bike (substitute a 200m sprint if bikes are taken) 50 calorie row (P:30 cals) 12 Push Jerks 155/115 (P: 115/85, Rx+: 175/125) Share this:TwitterFacebookLike this:Like Loading...