I 6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

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6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch