1. Warm-up
1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(switch arms each round)
200m Run
2. Bitch Work
8 Rounds:
EMOM
Run 200m
Rest remainder.
3. Met-Con
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Row/Bike
12 Back Squats
10/7 Calories on Row/Bike
9 Back Squats
10/7 Calories on Row/Bike
6 Back Squats
10/7 Calories on Row/Bike
3 Back Squats
10/7 Calories on Row/Bike
(Take bar from the rack.)
15 Back Squats 225/155lbs
10/7 Calories on Row/Bike
12 Back Squats
10/7 Calories on Row/Bike
9 Back Squats
10/7 Calories on Row/Bike
6 Back Squats
10/7 Calories on Row/Bike
3 Back Squats
10/7 Calories on Row/Bike
(Take bar from the rack.)
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