WORKOUT OF THE DAY, DECEMBER 11TH 2017

Cheers to another great weekend!

STRENGTH:

Back Squat 

On the Minute X 5

5 Back Squats at 76%

BeachFit will do:

10 min AMRAP

5 Cal Assault Bike,  2 KB Goblet Squats, 2 KB Hammer Curls, 5 Cal Bike, 4 KB Goblet Squats, 4 KB Hammer Curls…

WOD:

#burn rubber (23 min Cap)

For Time:

1200m Run

150 Double Unders (300 Singles)

50/35 Calorie Assault Bike or Calorie Row

150 Double Unders (300 Singles)

1200m Run

CASHOUT:

#midline

1-2 Rounds

10 Dead Bugs

20 Ab Mat Sit Ups

:30 Superman or 30 Hip Extension on GHD

40 Flutter Kicks (R/L=1)

50 Banded Good AMs

:60 Sec Plank

 

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