today was mostly core and legs. Cash-in: 10 min assault bike @ 200+ Watts and 4 Rounds for time of: 10 hanging knee-ups (center, left knee to right elbow, right knee to left elbow), 1 minute front- and two 30 second side- planks, 30 cycle crunches, 10 back extensions. Then an EMOM X 20 minutes; each minute complete:
2 Deadlifts *choose 60% your one-rep max load,
4 Strict dumbbell to overhead press,
8 Lunges with 35 lbs Dumbbells. Cap it off with a Metcon for time; complete:
21-15-9 reps of
Medball Squat Cleans 20 lbs ball,
Hand Release Push Ups.
Tomorrow is a rest day!