AM
[A] AD
5 min AD @ Z1
+
30 sec (75-80 rpm)
30 sec rest/walk
x 20
Take 1 minute break after 10
[B] BS @ 20X1- Build to a heavy triple
245, 255, 275, 295, 315
[C] Incline DB Fly
3x12 (#30)
PM
[A] 10 min EMOM
TnG PC x3 (#185)
[B] 5 min AMRAP
5 PC&J (#135)
10 burpees
10 Atomic Sit-ups
3+ 4
[C] For Time
15/12/9
PC(#115)
Burpee
3:53
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