July 10th, 2017

In today's workout, cycling the dumbbell by switching hands on the ground will allow you to find your breath and your legs in order to sprint the bike cals. It's all about who wants it more on that bike so fight for it!

Lift
Back Squat
5-5-3-3-1-1-1
Build over the course of 6 sets to a heavy single
Then, one set of Back Squat x Max Reps @ 75% of today's heavy single
Rest 3min
Then, one set of Back Squat x same number of reps from the previous set @ 65% of today's heavy single

Core Work
2x 30 hollow rocks
2:00 plank hold
10 Strict Toes to Bar

Wod
21-15-9
Dumbell Snatch @80/55#
Calorie Bike

Post Wod
Jog 2 miles @8:00-9:00 mile pace

Connor MartinComment