October 21st

 

Warm-up

4 Rounds

20 sec : Squats

20 sec :  Jumping Jacks

20 sec : Squat Jumps

20sec : Mountain Climbers

WORKOUT

Run 800

21 BB DL * 65% of Tuesdays 4 rep max

9 Burpees

Run 400

15 BB DL

6 Burpees

Run 200

9 BB DL

3 Burpees

EMOM 12 mins

1min 30sec Heavy KB Holds

2min 15 ab mat sit ups

3min Inverted Hold 30 secs (pronated grip)

Min 4 Rest

 

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