1.4.19

Performance

Metcon (AMRAP - Rounds and Reps)

Every 90 seconds x 36 min (6 sets)
Station 1– Back Squat 5 reps @ 70%
Station 2– 15 TTB
Station 3– 20/15 Calories of Assault Bike
Station 4- 15 Elevated Ring Row

Fitness

Metcon (1 Rounds for weight)

Every 90 seconds x 36 min (6 sets)
Station 1– Back Squat 5-8 reps @moderate weight
Station 2– 12-15 Matador Knee Raises
Station 3– 15/12 Calories of Assault Bike

Station 4- 12-15 Ring Row

Ryan Thompson