Workout of the day
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Every ninety seconds, Complete:
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4 back squats
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Protocol:
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Min 0: 4 @50%
Min 1:30: 4@50%
Min 3:00: 4@60%
Min 4:30 4@70%
Min 6:00 4@80%
Min 8:00 4 @80%
Min 10:00 4 @80%
Min 12:00 4 @60%
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Rest 5 -7 minutes:
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Then,
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18 Minute AMRAP
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Run 400 meters
15 power snatches
15 wall balls
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Workout of the Day Clean Complex Perform the following without letting go of the bar 1 Power Clean + 1 Hang Power + 1 Hang Full + 2 Front Squats Then, Minute 1: 15 Calorie Row rest 30 seconds Minute
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
