A. Front squat, 3,3,3,3; rest 2 min (send video again/same weight as last time)
65#, 70#, 75#, 80#.
B. Bulgarian split squats, 6-8 each sidex4; rest :30 sec/rest 1 min (send video)
8 each round.
C. Weighted sit ups, 12-15x3; rest 1 min
15# each round.
+
Assault bike (if possible) 100 Cal for time
Total time: 11:14
Average HR: 114
Max HR: 152
Average HR: 114
Max HR: 152
Total Watts: 376
Max speed: 25.3
Max RPM: 66
Average Watts: 207
Average speed: 20.2
Average RPM: 52
Distance: 3.7 miles
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