Warm up:
At 80-85% effort against a 16-minute clock:
Max Calorie Assault Bike* *Every 4 minutes, including at 321GO!, perform:
15 Down Ups (burpee with no jump)
15/10 Calorie Row Strength:
Back Squat
*Set 1 – 6 reps 70% of 1-RM
*Set 2 – 6 reps 80%
*Set 3 – 3 rep 90%
*Set 4 – 2 reps 95%
Rest 2 minutes between sets Workout:
Three rounds for time of
10 Deadlifts (100/65Kg)
50 Double-Unders Immediately followed by. . . Three rounds for time of:
15 Dumbbell Thrusters (20/15Kg DBs)
50 Double-Unders Immediately followed by. . . Three rounds for time of:
20 Toes-to-Bar
50 Double-Unders Postworkout:
One set of:
100 Empty Barbell Front Rack Lunges