Warm up
Strength
Back squat 4 x 6 @ 70%
Metcon
In 5 mins do:
35/25 Assault Bike Calories
then in the remaining time, AMRAP of:
12 Deadlifts, 185/135 lbs
12 Lateral Burpee Over Barbells
-Rest 5’-
In 5 mins do:
25/20 Assault Bike Calories
then in the remaining time, AMRAP of:
9 Deadlifts, 225/155 lbs
9 Lateral Burpee Over Barbells
-Rest 5’-
In 5 mins do:
15/10 Assault Bike Calories
then in the remaining time, AMRAP of:
6 Deadlifts, 275/185 lbs
6 Lateral Burpee Over Barbells