6-24-26

20min z2 bike

Nasal

55 rpm

178 cals

7min amrap

3-6-9-12-15...

Walball 20#

Ski cals

Rest 2min

7min amrap

Down back plate push 45#

3-6-9-12-15...

Burpees over plate

Rest 2min

100cal bike

1st amrap: finished 9 cals into 18.

2nd amrap: 1 burpee into 15.

Cals: 9:34 at 59 rpm avg

6-21-26

Light leg day

Back squat sets of 5

95

135

165

185

205

225

Father's day wod

25min cap

4 rounds

20 abmat sit ups

20 alt db snatch 50#

20 10m shuttle runs

20 box jumps 24"

Then max cal assault bike

Time: 17:51

Cals: 75