Choose Your Own Adventure

Competition Class

Strength

Skills&Drills

CONDITIONING
150 Cals on the Assault Bike
*every time you dip below 60rpm, 5 burpees

CORE
A. Accumulate 3min L-sit (paralettes or boxes or rings)
B. Tabata Superman hold
C. 2 Rounds of 15 pallof presses in squat hold

MetCon

CLASS

E4M20M 
4 Front Squats 
immediately into 
8 Back Squats 
*@ 76% 1RM FS

For time: 
50 KBS 53/35 
50 ALT 1-arm DB Hang Clean & Jerk 50/35
50 1-arm OH Alt Walking Lunges 50/35
*break up reps however you see fit
*ex. 5 Rounds of 10 reps of each