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By: Mark Masavage
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon For Time 24 min time cap 150/120 cal Assault Bike or 190/150 cal C2 Bike 30 Back Squats (225/155)
Metcon 30 minutes of Cycling.
Metcon 15 min 1 set of Bear Complex Every 45 Seconds Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press increase weight throughout the workout 21, 15, 9 For Time Hang Clean and Jerk (95/65) Row
Metcon 30 min AMRAP 1000m C2 bike or 24/20 cal Assault Bike 8 GHD Sit-ups / Toes-to-bar 8 Strict Pull-ups
Metcon For Time 21, 15, 9, 9, 15, 21 Thrusters (75/55) Assault Bike
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