11/12/2019

11/11/2019
November 10, 2019
11/13/2019
November 12, 2019

W.U.  Back/Hip/Hamstring prep

Strength:  Deadlifts (Deficit 3″)

*Use 1 x 45# plate to stand on

  • 4 Sets of DL @ 50% x 8 reps

W.O.D Every Min on the Min for 10 Mins

  • Complete 3 Bar MU’s
  • 6 x Burpees

*During this period, once the sequence is not completed in the min you will move to the Assault bike and ride 10 calories for every min NOT completed.

AUX:  2 Movements

  • 5-10 Strict Chin ups
  • 10-12 Bent over single arm DB row