17 Aug, 2020
CFC 8.17.20
TABATA Assault Bike / Row
Metcon (Time)
30-20-10
Sit Up
Alternating High Knees (each leg)
Burpees
Sit Up
Alternating High Knees (each leg)
Burpees
Time Cap: 10 mins
Metcon (Time)
AQAP complete:
60/50 Cal Assault Bike / Row
40 DB Walking Lunge Steps (35/20) / BB (95/65)
50/40 Cal Assault Bike / Row
30 DB Front Squats / BB Back Squats (95/65)
40/30 Cal Assault Bike/ Row
20 DB Weighted Step Ups (24/20) / BB (95/65)
30/20 Cal Assault Bike / Row
10 DB Weighted Jump Squats / BB Back Rack (95/65)
60/50 Cal Assault Bike / Row
40 DB Walking Lunge Steps (35/20) / BB (95/65)
50/40 Cal Assault Bike / Row
30 DB Front Squats / BB Back Squats (95/65)
40/30 Cal Assault Bike/ Row
20 DB Weighted Step Ups (24/20) / BB (95/65)
30/20 Cal Assault Bike / Row
10 DB Weighted Jump Squats / BB Back Rack (95/65)
Time Cap: 25 mins
You can use a Barbell (Rx = 95/65) or DBs (Rx = 35/20)