Warm Up:
400m or down and backs
100 jump rope
50 sec wall sit
25 PVC Press
Performance:
Strict Press
Work up to a heavy 3 set
AMRAP 12 Minutes
12/8 Cal Bike
10 Strict Press (45/35)
200m Run
Fitness:
3 sets:
10 Db Floor Press
20 In and outs
30 Russian twist: each rep counts
8 Rounds:
2:00 on / :30 off
10/8 Calorie
10 Alt. DB Snatch AHAP
10 High Step Ups
* Score is total rounds of triplet completed. Pick up where you leave off