Warm up:
bike 1 mile then:
4 rounds
16 plate jumps
12 squats
8 kip swings
Workout: 20 min AMRAP
4 db thrusters 50/35โs
6 toes to bar
24 dubs
OPTIONAL POST WORKOUT PROGRAM:
choose 1-
โข:30 on/:30 off assault bike for 20 min
or
โขevery 2 min x 20 min
1 halting power clean+1 pause push jerk