a) WARM UP:
3 rounds:
- 5 barbell good mornings
- 10 empty bar deadlifts
- 5 Barbell hip thrusts
- 15 mountain climbers
- 20s side plank per side
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b) STRENGTH:
on the 5th set- Rep out
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c) WOD:
For time
- 25 Calories on the assault bike
- 5 rope climbs (P: 10 ground to standing pulls, Rx+: legless)
- 25 calories on the bike
- 50 kettlebell swings 24/16
- 25 calories on the bike
- 5 rope climbs
- 25 calories on the bike
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