Wednesday 062216

Warm Up
Row 500m
45 Weighted step-ups with 30/15lbs dumbbells

4×2 @90% – Touch and go, no bounce
Do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1 and 2 look exactly the same.

AMRAP 20 minutes
Max Assault Bike calories

AMRAP 5 minutes
5 Burpee box jump-overs 24/20″
7 Unbroken CTB pull-ups

Coach Steve