Tuesday, September 18, 2018

Tuesday, September 18, 2018

(A) Warm Up - @0:00 - 10:00

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) - @ 15:00 - Every 2:00

3 reps @ 78%

2 reps @ 81%

1 rep @ 84%

3 reps @ 78%

2 reps @ 81%

1 rep @ 87%

3 reps @ 78%

2 reps @ 81%

1 rep @ 90%

(C) “From Rags To Riches”

With a 3:00 running clock:

27 Push Press (75/55)

27 OTB Burpees

Max Cals Bike in remaining time

Rest 3:00

With a 3:00 running clock:

21 Push Press (95/65)

21 OTB Burpees

Max Cal Bike in remaining time

Rest 3:00

With a 3:00 running clock:

15 Push Press (115/75)

15 OTB Burpees

Max Cal BIke in remaining time

Rest 3:00

With a 3:00 running clock:

9 Push Press (135/95)

9 OTB Burpees

Max Cal Bike in remaining time

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