This week’s warm-up
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit
Day 1
5 Rounds form Time
5 Deadlifts
10 Ring Rows
For Time:
1 mile run
50 Kettlebell Swings 53/35
Day 2
Hang Squat Snatches
6x3 at 72%
For Time:
Row 1000m
then
3 RFT
10 TTB
10 Burpees
Day 3
5 Sets
5 Tempo Back Squats
10 Pushups
5 mile Bike Time Trial
Day 4
Each for Reps
3 min Calories Rowed
3 min Wall Walks
2 min Calories Rowed
2 min Wall Walks
1 min Calories Rowed
1 min Wall WAlks
2 RFT
50 Pullups
50 Pushups
50 Sit-ups
50 Air Squats