Friday 6/24/16

Performance

A1. Back Squat @31X1; 3-4 reps x 4 set, rest 60sec

A2. Weighted Lateral Box Step-Ups (pistol style); 6/leg, rest 60sec

A3. Side Plank, 45sec/side, rest 60

*Full 1 sec pause at bottom of squat!

 

B. Every 4 minutes, for 20 minutes (5 sets):

20/15 Calories of Assault Bike or 25cals/20cals AirDyne

100-foot Heavy Sand bag Carry (Bear Hug – as heavy as possible without dropping)

*Push the pace on the assault bike/airdyne, if you apply yourself you will be rewarded with 2+ minutes of rest.

*Perform This segment Outside