Warm up:
Tabata
Squats with barbell
Barbell (empty) bent row
Strength: Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 3 reps 70% of 1-RM Back Squat * Set 2 – 3 reps 80% * Set 3 – 2 reps 85% * Set 4 – 1 rep 90% * Set 5 – 3 reps 85% * Set 6 – 3 reps 85%
Workout: For time 800 Meter Row/ 800m Airbike/ 350 singles 150 Air Squats 800 Meter Row/ 800m Airbike/ 350 singles
Postworkout:
Malý závodík Against a 60-second running clock… 20/12 Calories of Assault Bike Max Reps of Burpees Over the Barbell