Friday 281218

EMOM 20, alternating:

a) 8 Split Stance Romanian Deadlifts/side

b) 10 Suitcase Walking Lunges/side


3 Rounds For Time:

30 Dumbbell Snatch, 50#/35#, alternating

30 Medicine Ball Sit-Ups, 20#/14#

TIMECAP: 14:00

GEAR: 2.5


Extra Work: Assault Bike

Warm-Up: 6:00, escalating intensity every 1:30

Rest 2:00-3:00

1x40/35 Calories, Max Effort

1x30/25 Calories, Max Effort

2x20/15 Calories, Max Effort

Cooldown: 3:00 at easy pace

Notes: Full recovery between working sets, we're looking for high output.