April 29, 2021

A. EMOM 7 Min, Perform 3 Back Squats
Min 1 and 2: 75%
Min 3 and 4: 80%
Min 5 and 6: 85%
Min 7: 90%

B. 9 Min AMRAP:
50 Air Squats
50 Meter Sled Push (Empty)
50 Double Unders

Rest 1 Minute, Then:
1:00 Assault Bike Test for Max Calories

*Score is Rounds + Reps for the AMRAP and Total Assault Bike Cals


-AFTER PARTY-
Part A
3 Sets, for Quality:
6 Tempo Ring Rows
10 KB Suitcase Deadlifts (5 Each Side)
12 Waiter Squats (6 Each Side)

Part B
Build to a moderate:
Turkish Get-Up