Friday – 220819

Friday – 220819

Strength

Every 2:30 minutes for 3 sets, complete:
Back Squat x 5 reps @ 50%, 55%, 60%
Single-arm DB Row x 5 reps/arm

Conditioning

45-30-15 for time of (26 min cap):
Wall Ball Shots (20/14 to 10’/9′)
Box Jumps (24″/20″)
KB Swings (55/35)

……….

 

BURN

“Deck of Cards”

25min AMRAP of:
♠ – Wall Ball Shots
♦ – Push Ups
♣ – Calorie Bike
♥ – Abmat Sit Ups
Joker – 1st=60 sec Plank, 2nd=60 sec Wall Sit

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WOD