48 Hours to Complete
Warm up - Hamstring Smash, quad smash/foam roll quads, 2 rounds of: 1:00 bike erg (w/hip circle) + 15 air squats + couch stretch (30 sec each) + 10 shoulder rolls + 5 single arm DB press (each arm) + twisted cross stretch (30 sec each), then ankle stair stretch mobility…
20 Rounds
9 Cal Bike
7 Bench Press #205#135
5 Wall Ball #30#20
20 Min AMRAP
30 Back Squat #185#135
30 KBS #70
30 TTB
30 Cal Row
Run Threshold:
10 Rounds
10 sec moderate/10 sec moderate hard/10 sec hard
2:00 Min Rest