3/28/22- Motocross

For time: 20 cal echo bike then 4rds of: 12 DB hang sq clns 12 ring rows then 20 cal echo bike

Tuesday

Medball Buddy

20 min amrap 20 MB bench press DB 35+/20+ 20 MB Sit-ups 20/14 20 walking lunges 2 Deadlifts 365/245

Wednesday

Tri Sprint Intervals 5 Rounds AMRAP 4 18 rig to rig shuttle sprint 25/18 cal bike Max Cal Row Rest 4 minutes between rds

Thursday

Tree Trunks

10 rds 2 back squats 205/155 10 TTB 20 double-unders

Friday

Max Reps

For Max Reps of Each 5 minutes 500m Run Max HSPU Rest 3 minutes 5 minutes 500m Run Max Muscle Ups

Saturday

Bergeron Beep Test EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull-ups 7 Burpees