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