WARMUP
AMRAP x 3 MINUTES
6/4 Cal Bike (Mod)
6 Slow Air Squats
4 Alt. Groiners
Rest 1:00
AMRAP x 3 MINUTES
6/4 Cal Bike (Fast)
6 Kang Squats
4 Push-Ups
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 9 of 9
(Score is Weight)
WORKOUT
4 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Bike
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (50/53)*
EVEN ROUNDS: Push-Ups
-Rest :30 b/t Sets-
*1 Rep = Right Arm + Left Arm.
(Score is Total Reps)
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