WARM UP
1) Mobility / Lunges to Bikes / Tabata 10/20 Bike / 5 sled Push&Pulls, 45#
2) Barbell Warm-up: 5 each of: Deads, Front Squats, Shoulder Press, Good Mornings, Back Squat, OHS
3) Accessory: EMOM x 5, Bent Over Row 5-5-5-5-5 (increase weight each set)
BARBELL
Back Squat, 20@65%, 10@70%, 5@75%
BODY-WEIGHT ONLY
AMRAP 12
Run 1600m | RX+ Bike 100/80 cals
AMRAP Push-ups
WOD / “Christine”
3 RFT
Row 500m
12 Deadlifts, Bodyweight
21 Box Jumps, 20″
KICKER
2 minute clock:
AMRAP 1 min – WBS
AMRAP 1 min – KBS, 55/35/25#