Tuesday, September 11, 2018

Tuesday, September 11, 2018

(A) Warm Up - @0:00 - 12:00

1:30 Bike Easy

3 Inch Worms

3 Spidermans

3 RBM

1:00 Moderate Bike 

3 Inch Worms

3 Spidermans

3 RBM

:30 Hard Bike

8 Alternating Warrior Squats

(B) Back Squat Waves (all sets of 3 & 2 reps remain the same) - @ 18:00 - Every 2:00

3 reps @ 75%

2 reps @ 78%

1 rep @ 81%

3 reps @ 75%

2 reps @ 78%

1 rep @ 84%

3 reps @ 75%

2 reps @ 78%

1 rep @ 87%

(C) “Double Bubble” - @ 42:00

AMRAP in 7:00

10 T2B

20 Double Unders

REST 2:00

AMRAP in 7:00

Max Wall Ball

*Every break is 15 Sit Ups

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