Warm Up:
Down and backs
Prepare to squat
Back Squat: 3,3,3,3,3+
Performance:
AMRAP 12 min
3-6-9-12-15 and so on
- Clean and Jerk 95/55
- 8/6 cal on assault bike
Fitness:
2,4,6,8,10,
- Switch Lunges
- Power Renegade Rows(row,row,jump feet in and out)
then
5 rounds: 10 med ball sit up, 10 med ball side throws (5/5)
then
10,8,6,4,2
- Switch Lunges
- Power Renegade Rows
* Scale as needed
3 Rounds:
10-15 Bicep Curls
10-15 Banded Tricep Extensions