August 4, 2016

A. Warm-Up

Repeat x2:
Row 12/9 Calories
10 Lunges
20 Double Unders (Or 30s Practice)
15 Hollow Rocks or Situps 
Run 1 Lap 
10 Goblet Squats

B. Paused Front Squat 4 x 3
3 second pause in bottom, start a new set every 3 minutes for 12. Go heavy. 

C. Conditioning (AMRAP - Reps)

5 Sets: 
30s Kettlebell Swing
10s rest
30s burpees
10s rest
30s Row for cals 
rest 3 minutes

Score is total cals + reps 
RX+
32/24kg
Assault Bike

RX
24/16
Rower
​
Scaled
12/8
Rower