August 18, 2016

A. Warm Up

2 sets at an easy pace:
Run 2 laps
2 Turkish Get Ups each arm
20 Double Unders
10 Hollow Rocks
10 Goblet Squats
Assault Bike 8/6 Calories

B. Paused Front Squat (Every 2 minutes for 14 minutes)

pause 3 seconds at the bottom

C. Metcon (AMRAP - Rounds and reps)

8 minute AMRAP
7 Pull ups
14 Russian KBS
21 Double Unders

RX+
32/24
RX
24/16
Scaled
16/12

D. Metcon (Calories)

Assault Bike @ 100%
30s on/ 1:30 off x 5