A. Back Squat:
4-4-4-4
*Last set should be challenging but have a few reps in reserve.
B. 4 rounds for time
15 Wall Balls (9/6kg)
15 Kettlebell Swing (24/16kg)
15 Strict Abmat Sit Ups
15/11 Calorie Bike Erg
- 90 sec rest -
*20 min cap
Compare to 22/7/24
Owen F: 17.29
Kat B 13.35
Performance:
A. Back Squat: 15 minutes to complete
4 x 70%
4 x 75%
4 x 80%
4 x 85%
B. 4 rounds for time
15 Wall Balls (9/6kg)
15 Power Snatch (35/25kg)
15 Toes to Bar
15/11 Calorie Echo Bike
- 90 sec rest -
*20 min cap
Compare to 22/7/24
Cooper L: 13.42
Nikki: 18.16 Sweat: Every 5 minutes x 8 sets (40 mins) Each round for time 500/425m Row 500/425m Ski
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