Workout Of The Day- Tuesday 171219

Workout Of The Day- Monday 171218
17 December, 2017
Workout Of The Day- Wednesday 171220
19 December, 2017
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Workout Of The Day- Tuesday 171219

Part A

12 min emom
Min 1 – 2 heavyish back squat (pause 10 seconds with bar on back between reps)
Min 2 – 6/6 front rack KB lunges
Min 3 – 20 seconds hard assault bike.

Rest 3 min

Then:
In 12 min:
5 alternating rounds with partner
6 STOH (moderate weight – from ground and unbroken)
12 WB sit-ups
40M DB carry or heavy front rack KB carry

Rest 3 mins

Then
In pairs in 12 mins.
Row 2000/1500 M (Max 200/150M at a time)
Then 5 burpee pull-ups before partner starts rowing.

Rest 3 min.