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Wednesday, August 15, 2018

14
Aug

Wednesday, August 15, 2018

WARMUP
3 sets –
:30 bike
:30 row
5 box step ups
5 dumbbell front squats
5 burpees
METCON
3 rounds for time :
12/10 Calorie row
8 Box Jumps
6 Dumbbell front squats RX 25/15
4 Burpee over dumbbell
*12 minute time cap
ALTERNATE
3 rounds for time :
10 calorie row
8 box step ups
6 air squats
4 burpees
STRENGTH WORK:
3 sets –
5 Hex Bar deadlifts
10 alternating dumbbell lunges

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