STRENGTH: (15 min)
#box squats – box height just above parallel
3 sets of 5 Reps, first set at 35% of 1Rep Max Back Squat
2 sets of 3 Reps
Heavy Single
Heavy Single
BeachFit will do:
AMRAP 12
10 Air Squats
10 Pushups
100m Row
Add 50m to Row each Round
WOD:
#Fight Club
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65) **Beachfit KB Thruster
1 Minute Power Cleans (95/65) **BeachFit KB Swing
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups **Ring Row
1 Minute Assault Bike Calories
1 Minute Rest