6.3.13 Synthesis

SWOD:

Cleans - 1x2@50%, 1x2@60%, 1x2@70%, 1x2@80%, 2x2@90%

10 Tire Flips

sets x reps

If you don't know your 1 Rep Max, use trial and error. The last two sets should be very difficult. Aim for approx 2-3 minutes of rest between each set.

-Coach Casey

Tabata- eight rounds of 20sec of work with 10 sec of rest. You must complete all 8 rounds per excercise before moving on to the next excercise.

Jumping lunges 

Push ups 

Hollow rocks

DB shoulder to overhead 

-the doll