9/20
1. Warm Up
3 Rounds:
12 DB Thrusters
8 Pullups
250m Row
2. Strength
Back Squat 4x4 @90%
4 @170/170/170/170#
3. Bitch Work
Bike 5k 9:48
Rest 2 min
Bike 4k 7:36
Rest 2 min
Bike 3k 5:43
Rest 1 min
Bike 2k 3:38
Rest 1 min
Bike 1k 1:37
Puke.
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