Week 12 – Day 57

Warmup

3 Sets
60sec Row
10 Push Ups 20X0
20 Band Pull Throughs
60sec Bike
5 Abduction Bias RNT Goblet Squats/leg 30X0
https://youtu.be/jJc6tsOQVVc
https://youtu.be/ZuKowDpVVXM

A) Front Squat

build to a 3RM – 12min time cap

B) 2min AMRAP @ 100%

25 KBS
25 Burpees
rest 6-8mins before C

C) 2min AMRAP @ 100%

20 PC&J 95/65lbs
MAX Calories Assault Bike in Time Remaining
rest 6-8mins before D

D) 2min AMRAP @ 100%

30 Toes to Rings
MAX Meters Row in Time Remaining