Friday, April 27, 2018
Assault Bike Calories
Wall Ball (20/14 lbs.) (high target: 12/10 ft)
Assault Bike (Cals.)
To be done 45 minutes before class
Back Squat (pause)
-Use the heaviest weight possible on each set. Pause in the bottom position for 2 seconds on each rep.
Rest 10 minutes
Overhead squat (115/75)
Toes to bar
– Goal is go fast and unbroken. Should be a “Fran” type of effort, where good times on this will be under 3 minutes.
Do the gym programming (RX’d or competitor) for the day.
:30 Assault Bike Sprint
8 Burpee Box Jumps