Happy Valentine’s Day ladies and gentlemen!
Day 1
Part A
Tempo Back Squats
5x4
Part B
For time:
15 Assault Bike Calories
-- then --
4 rounds of:
12 Dumbbell Hang Squat Cleans, 35/20 lbs
12 Ring Rows
-- then --
15 Assault Bike Calories
Day 2
Part A
5 Sets
3 Hang Cleans + 1 Jerk
Part B
Complete as many rounds as possible in 15 mins of:
5 Deadlifts, 225/155 lbs
10 Bar Facing Burpees
15 Sit-ups
Run, 100 m
Day 3
Part A
30 minutes of stretching
Part B
3 rounds for time of:
Plank Hold, 1 min
12 Ring Dips
20 Wall Balls, 20/14 lbs, 10/9 ft