August 15, 2018

Warm Up:

PVC

Foam Roll

10-8-6-4-2

Burpee

Goblet Squat

WOD:

40m AMRAP

5 Deck Cleans (185/135) – these should be heavy, close to 70-75% of your 1RM

10 Push Ups

15 Cal Bike Ride

20 Cal Curve Run (or 200m outside)

25 Air Squats

30 Ab Mat Sit Ups

 

Finisher:

Flutter kick tabata