Strength
10 Rounds
- 3 x Front Squat
- 10 weighted jumping squats (95/65)
Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.
Conditioning
7 Rounds for time
- 12 Cal Assault Bike
- 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)
Tabata – Core
- Sit-ups
- Dead bug
- RT Arm KB Z-Press with Twist
- LT Arm KB Z-Press with Twist
- Plank
- Mountain Climber
- Leg Lift Over KB
- Russian Twist
Tags: AMRAP,
Bike Erg,
EMOM,
Rowing,
Ski Erg