A) STRENGTH
Overhead Squat: 6 x 3. Rest 90s.
– Perform from the Floor
– Add weight each set working to a challenging set of 3.
– Beginner: Work on technique not worrying about adding weight.
B) 3 RFT:
15 Calorie Row
15 Thrusters (95, 65)
Rest 5:00
3 RFT:
15 OHS (95, 65)
15 Calorie Assault Bike or Row
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
C) EXTRA CREDIT
1a) Banded Pull-aparts: 3 x 25. Rest 30s.
1b) KB Curls: 3 x 10. Rest 30s.
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