WARM-UP:
BUY-IN: 800m bike
3 ROUNDS:
10 goblet squats
10 kettlebell sumo-deadlift high-pulls
10 kettlebell overhead lunges
CASH-OUT: 800m bike
STRENGTH: ~20mins
40 back squats (1.0 x body weight)
40 bench press (0.75 x body weight)
FOCUS on maintaining perfect form
FOR TIME: 10min TIME CAP
120 wallballs 20/14
20 double-unders EMOM
DO NOT start with DU's
aim for a BIG first set
2:1 singles
spend NO MORE than 20sec on jump rope
- POST YOUR RESULTS TO COMMENTS.
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