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By: Mark Masavage
Sport Basketball
0:00 – 3:00 Minutes Run 200m Max Jerks Rest 1 minute 4:00 – 8:00 Minutes Run 300m Max Jerks Rest 2 minutes 10:00 – 15:00 Minutes Run 400m Max Jerks Pick a challenging weight for the jerk
Metcon 30 minutes of Cycling.
5 Rounds for Time (17 min cap) 15 Air Squats 11 Toes-To-Bar 7 cleans and jerks (115/75)
For Time 90 Wall Balls (20/14) 60 DB Push Press (50/35) 30 DB Front Rack Squats
REST DAY Everybody needs a day of rest. Enjoy it!
Deadlifts (increase each round) 15 minutes 5 5 5 3 3 2 5 150 Cal Assault Bike Intervals 80+ rpm for 30 seconds 1:30 min recovery Go until you reach 150 Cal
Death By Row EMOM 1 cal 2 cal 3 cal 4 cal etc Go until you cannot make the calorie count.
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