3.24.20

A. Warm Up

3 Sets NFT

60 seconds Row


10 Push Ups 20X0


20 Band Pull Throughs


60 seconds Bike


5/leg Abduction Bias RNT Goblet Squats 30X0

B. Strength

Front Squat

Build to a 3RM

-12 minute time cap-


*Record score on whiteboard

C. Conditioning

Choose one, two or all of the following


*Record each score separately

2 minute AMRAP

25 Russian KBS

25 Burpees

-rest 6-8 minutes-

2 minute AMRAP

20 Power Clean and Jerk 95/65#

Max Calories Assault Bike in Time Remaining

-rest 6-8 minutes-

2 minute AMRAP

30 Toes to Rings/Bar

Max Meters Row in Time Remaining

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