Assault Bike

January 18, 2018
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Friday, 1/19

Warm Up 3 Rounds 12 Squats 6 Alt T Push Ups 12 Alt Samson Lunges 6 Plank to Squat Prep: 2 Hang Hi Pull+2 Hang Power Cleans (bar only)+6 Alt DB Snatch (light) 6 Jump Squats 3 Hang Power Cleans (light)+ 3 Burpees+ 6 Step Ups 6 Jump Squats 3 […]
January 8, 2018
IMG_5278

Tuesday, 1/9

Warm Up 3 Rounds 10 Squats (Pause/Regular/Jumping) 15 Band Good Mornings 10 Alt Samson Lunges 5 Plank to Squat Met Con In Teams of 5 Every 8 Minutes for 5 Rounds each, follow the leader style Row 250/200 M 21 KB Swings 15/10/5 Cals Assault Bike 9 Burpees