03 31 18

A. T(3): FT:

Run 600m or Bike 21 Cals*

6 RC **

20 Squat Cleans (135/95)

Run 600m or Bike 21 Cals*

9 RC

35 Squat Cleans (135/95)

Run 600m or Bike 21 Cals*

12 RC

50 Squat Cleans (135/95)

 

*run or row together at same time

**3:1 Lat Pulldown / Rope Chin up / leg assisted Rope Chin

***Goblet Squats or Row Cals