P
A. 3 Rds [C20]:
24/20 Cal Row
21 Hang Power Cleans (115/80)
18 Step Back Lunges (115/80) (9 each leg, alternating)
15 BF Burpees
B. NFT:
6×12 K-HSPU
Assault Bike easy (0:45) between sets
C. 3 rds:
4 x {Row 300/0:20 Rest}
Rest 1:00 between rds
F
A. 3 Rds [C20]:
20/16 Cal Row
30 KBS (53/35)
15 Step Back Lunges (unweighted)
15 Burpees OR 6 Cals Assault Bike
B. NFT:
6×12 Strict DB Press
Airdyne Bike easy (0:45) between sets
C. 3 rds:
4 x {Row 300/0:20 Rest}
Rest 1:00 between rds
L45: A, B
02 21 17