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17/07/23 Monday Workout of the Day

Flow Warm-Up: 12:00 Cap

2 Sets, for Quality

9/7 Calorie Echo Bike

10 Alternating Cossack Squats


Strength

Back Squat

Every 3:00 minutes, 5 Sets

4 Reps, Holding 80% of your 1rm Back Squat


"Capone"

3 Sets, For Reps

4:00 minutes on : 2:00 minutes off

Buy-In:

1km/800m Echo Bike Buy-In

*In remaining time, AMRAP

6 Burpee Bar Touches

9 Toe to Bar

12 Wall Balls 9/6kg


Recovery #3


Optional Accessories

4-5 Sets, For load

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