Warm-up
:30 at each
high knees
butt kicks
lunges
rest
hang from rig
plank hold
burpess
rest
high knees
butt kicks
lunges
rest
hang from rig
plank hold
burpess
rest
Metcon
2-4-6-8-10-12-14….Infinity!!
28 AMRAP
KB swings
KB goblet squat
KB push press
KB heavy deadlift
***every 4 minutes complete 4 burpees
***start with 4 burpees
Intent:
Faster paced workout today for the primary conditioning. Some leg heavy and high heart rate Assault Bike work tossed in with a little gymnastics to test your body control under fatigue. Following this is a core dominant workout to be take at around 70%. If you finish the workout before the 20:00 cap you will still rest until the 23:00 mark.
Faster paced workout today for the primary conditioning. Some leg heavy and high heart rate Assault Bike work tossed in with a little gymnastics to test your body control under fatigue. Following this is a core dominant workout to be take at around 70%. If you finish the workout before the 20:00 cap you will still rest until the 23:00 mark.