THURSDAY 11.8.18

Core

4 Rounds (12 Minutes):

:45 On/:15 Off For Each Movement

Bicycle Crunches

Anchored Leg Raises

Weighted Hollow Hold + Flutter Kicks

Immediately Into,

75 Abmat Sit Ups (3 Minute Cap)

AMRAP In 18 Minutes:

Buy In: 1.5/1.2 Mile Assault Bike

20 Deadlifts (185,130) RX+(205,145)

20 KB Goblet Reverse Lunges (53,35) RX+(70,53)

20 DB Hang Power Clean (45,30) RX+(50,35)

20 Hand Release Push Ups

*Two DB’s For Hang Power Cleans.