7.31.2017

shepherd

Warm up

6 min AMRAP

  • 8 Walking lunges
  • 8 Alt. Samsons
  • 50ft High Knees
  • 50ft High Knee Skips
  • 8 Jumping Squats

 

Strength

Front Squats

  • 12×3 @ 70% (Rest = :30)

WOD

Lactate Shuttle (Bike or Row) *Max Cals*

  • 5 minutes on
  • 2:30 minutes off
  • 6 minutes on
  • 3 minutes off
  • 7 minutes on
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