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Cardio Core is at 7pm tonight!

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Strength: Back Squat 

4×3 @ 80%

Superset with

Pendlay Row

4×10 (AHAP)

15 min time cap

Metcon:  AMRAP 13

15 Toes to bar

10 Push Jerk 115/73#

2/1 Rope Climb

  • Scale Rope Climb to Pull-ups as needed
  • post rounds and reps completed to the board

Rest 3

Tabata Style :20/:10 (4 Rounds each)

Wall Assisted V-up

Plank

Russian Twist (2 – 5lb plates)

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CARDIO CORE

Every 5min. x 25min complete the following….
15/12 Cal Bike
15/12 Cal Row
15 Burpees
15 DB Thrusters 35/25

  • due to only 2 rowers you may do this in any order.
  • 5 minutes to complete 1 round, if you finish early you get to rest.

Rest 5

AMRAP 6
Buy in:  1 min Plank
immediately into;
30 Russian Twists
30 Reverse Crunch
30 Regular Sit-Ups
Max Toes to bar in remaining time.