Friday – 210402

Friday – 210402

SWOD

Back Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

WOD

Every 4 minutes for 20 minutes (5 rounds), complete for times:
9 Burpee Box Jump Overs (24″20″)
12 Double DB Squats (50s/35s)
15/12 Calorie Row

……….

BURN

3 rounds, 40sec on / 15 rest, of:
Crossovers – right
Crossovers – left
Sit-ups
KB Swings
One-legged Box Jumps – right
One-legged Box Jumps – left
Jumping Pull-ups
Bike or Burpees

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