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By: Mark Masavage
Sport Basketball
6 rds For Time 12 cal Ski-Erg 9 Hang Cleans (135/95) 6 push press 3 pull-ups
Metcon 30 minutes of Cycling.
Every 3min for 5 rounds 20 Lunges (50lb/35lb) 20 Box Jumps / Step-ups
25 min AMRAP 500m C2 Bike 50 med-ball clean and jerks (50/30) 250m Row 50 med-ball push press (50/30) 250m Ski 50 med-ball cleans (50/30)
30 min AMRAP 200m Ski or 10/8 Cal Assault Bike 10 Push-ups 15 Air Squats
For Time 250m Row 50 sit-ups 500m Row 30 Sit-ups 1000m Row 20 sit-ups
REST DAY Everybody needs a day of rest. Enjoy it!
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