Warm-up
3 Steady Rounds
1k on Assault Bike or 500m Row
20 Jumping Squats
20 Sit Ups
Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
During Strength:
Deficit Push Ups 3″
3×12
LITE:
3x10 Lunges with DBs
3x12 HR Push-ups
Metcon:
EMOM for 10 Minutes
9 Box Jump Overs 24/20″
6 CTB Pull-ups (RX+ = 3 Bar Muscle Ups)
*Both in same minute
LITE
Do 6-8 Ring Rows instead of pull-ups.
Scaling Options:
2x Chest to Bar instead of Bar MU
Side: Work
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike
*More Options:
Less calories each interval
