10.25.2017

SWOD
Tabata Knees 2 90

WOD
3 Rounds
21 KB Swings 53/35
15 HSPU
9 Squat Cleans 135/95
300 Meter Run

METCON
7 minutes for each group of exercises,
2 rounds (42 minute workout)
Assault Bike 2 minutes easy pace 2 minutes at push pace 30 sec at easy pace 1 minute at push pace 30 sec all out 1 minute easy pace
Weights, 20 reps of each movement Jumping jacks Bicep curls Mountain climbers Squat jumps 1 min plank
Rower AMRAP 250 m row 10 med ball slams

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