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09/22/2018

Warm Up

6 min AMRAP

- 10 box step-ups (5 each leg)

- 10 SA DB press (5 each arm)

- 1 min bike

- 5 tempo air squat (3201)


Strength

- 4 x 8 russian box step-ups (8 each leg)

- 4 x 8 half-kneeling SA DB press (8 each arm)


Conditioning

*buy-in 30 cal assault bike*

3 Rounds

- 20 medball cleans

- 5 bar muscle-ups

- 10 STO @ 135/95

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