Tuesday 20th November 2018

 

MetCon:

30-25-20-15-10:
Kettlebell Swings 55/35

After Each Set:
14/10 Calorie Assault Bike
200 Meter Sand Bag Run 60/30

Monday 19th November 2018

 

Strength: 

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

 

MetCon:

AMRAP 12:
3 Rounds of Macho Man 115/75
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

 

ENDURANCE WOD

4 Rounds
15 Calories Assault Bike
100 m Run with Wall ball 14/10
15 Wall Balls 14/10
30 Russian Twist with Wall ball

CASH OUT: 1000 m Row