attwpbAug 9, 20211 min readMonday 8.9.21Pre-Class:3:00 Cardio1:00 Banded Cross Body1:00 Couch StretchWarm Up:3 Rounds10 Cossack Squats10 Push Ups10 Air Squats1 Lap JogTake 10-15 minutes to built do 85% or more of your 1-RM Back SquatEvery 3 minutes, for 9 minutes (3 sets):Back Squat x 2-3 repsAMRAP 2: 15/10 Cals Assault Bike Max Reps Front Squats (135/95 lbs)Rest 2 minutes between sets, and complete a total of three sets.
Pre-Class:3:00 Cardio1:00 Banded Cross Body1:00 Couch StretchWarm Up:3 Rounds10 Cossack Squats10 Push Ups10 Air Squats1 Lap JogTake 10-15 minutes to built do 85% or more of your 1-RM Back SquatEvery 3 minutes, for 9 minutes (3 sets):Back Squat x 2-3 repsAMRAP 2: 15/10 Cals Assault Bike Max Reps Front Squats (135/95 lbs)Rest 2 minutes between sets, and complete a total of three sets.
Wednesday 5.18.222,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs
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