Monday, April 16th

A.

STRENGTH:

Every 2 Minutes, Front Squat Heavy Set at Each (2 ROUNDS) 5-4-3-2-1

B.

METCON:

4 Minute AMRAP: 21/15 Calorie Row 21 Toes to Bar  21 Front Squats (115/80) Rest 4 Minutes

4 Minute AMRAP: 15/12 Calorie Row 15 Toes to Bar 

15 Front Squats (135/95) Rest 4 Minutes

4 Minute AMRAP: 9/6 Calorie Row 9 Toes to Bar  9 Front Squats (155/105)

Barbells should be at a weight that they are capable of completing each set unbroken when fresh. With four minutes of rest between each AMRAP, the intensity is meant to be high on these. Going lighter may allow athletes to push the pedal a little harder during these short windows.

If using an Assault Bike:

21/15 Calories

18/14 Calories

15/12 Calories.