STRENGTH

BACK SQUAT

On the 1:30 x 6 (9 mins total):
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

 

METCON

“RUG MOUSE”

20 Minute Assault Bike
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
16 Double Dumbbell Front Rack Lunges (50’s/35’s)

Scoring: Calories

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