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By: Mark Masavage
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Deadlifts (increase each round) 15 minutes 5 5 5 3 3 2 5 150 Cal Assault Bike Intervals 80+ rpm for 30 seconds 1:30 min recovery Go until you reach 150 Cal
Death By Row EMOM 1 cal 2 cal 3 cal 4 cal etc Go until you cannot make the calorie count.
10 Min AMRAP 3, 6, 9, 12, …. Front Rack Lunges (75 / 55) Bar Facing Burpees 5 min rest 10 min AMRAP 3, 6, 9 Squat Clean and Jerk (125/75) 50′ Shuttle Run
Metcon Partner Up First 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball10 cal (Rower, Assault Bike, Ski Erg)10 Wallballs @ 20/14lb Rest 2min Second 10 min (AMRAP) – You go I go3 – Strict Pull-Ups3– Toes-to-Bar6 – Push-Ups2 Ball Over Shoulders (increase 2 reps per round. 80/50lb split between the…
Metcon For Time: (20 min cap) 30, 20, 10 Clean and Jerk (135/85) Assault Bike Cals
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