WARMUP
2rds
500m Row or 400m Run
Meet on RED line for mobility & 22 Push up challenge DAY 1
500m Row or 400m Run
Meet on RED line for mobility & 22 Push up challenge DAY 1
BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set
21,15,9 for time
Push Press 115/75, 95/65, 65/45
Weighted sit-ups 45/25, 25/15
Weighted OH lunges (R+L=2) 45/25, 25/15
Push Press 115/75, 95/65, 65/45
Weighted sit-ups 45/25, 25/15
Weighted OH lunges (R+L=2) 45/25, 25/15
EVERY 3 MINUTES COMPLETE 9 SQUAT JUMPS
Benchmark Bike Sprint
10 calorie bike for time
