2020-11-25 Finisher:4 Rounds NOT



Finisher:
4 Rounds NOT for time
15m Suitcase Walking lunge
10 Barbell good mornings


Back Squat 5x2
Back Squat for load:
#1: 2 reps @ 90%
#2: 2 reps @ 90%
#3: 2 reps @ 90%
#4: 2 reps @ 90%
#5: 2 reps @ 90%



Skill Piece:
Ring Support Hold x3 10-15 seconds

Glute ham raise
6-6-6-6

For Time
21 Cal echo Bike
15 burpees
15 Cal echo bike
12 Burpees
12 Cal echo Bike
9 burpees
REST 2 minutes
21 Cal row
15 burpees
15 Cal row
12 Burpees
12 Cal row
9 burpees
*if you want a recovery WOD, alternate between the bike and rower and take the burpees out*

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