Friday 11.9.18

fullsizeoutput_d29d.jpeg

Strength:
Squat Specific Warm Up - 

Every 3 minutes
Three Sets of:
Back Squat x 10 reps @ 62.5%

AMRAP 4:
35/25 Assault Bike cals
Max Burpee Bar Muscle-Ups

Sc: Burpee Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

AMRAP 4:
500m Meter Row
Max KB Swings (53/35)

Sc: 35/25 or less

Rest 4 minutes, and then…

AMRAP 4:
400 Meter Run 
Max Rope Climbs (15′)

Sc: Rope lowers or ring rows

Score:  3 scores.

Mandi Reading