August 15th, 2017
This is a sprint, but try to put into practice the efficiency work we've been doing the past 3 weeks. Stay low and take that step with a slight internal rotation so that you're already almost 90 degrees farther prior to jumping over the bar. Make sure you take a short break before starting that second round so you can keep your sprint pace through the 15 cals.
Cals on the bike
Bar facing burpees
Overload Box Squats
7 x 2 @100% of 1 rm back squat @24/20"
5 x max sets of Bar Muscleups or 45 total reps
Run 5 k