3 sets60 sec AB @ 300 watts, rest 15 sec
45 sec AMRAP burpee box jumps, rest 3 min
12-12-13
+
3 sets
60 sec AB @ 300 watts, rest 15 sec
15 thrusters @ 95lbs, rest 3 min
29-29-27(rockie was watching on the last set lol)
+
6 sets, not for time
6 sumo stance good mornings
6 strict toes to bar
6 twisting GHD hip extensions (3/side)
6 KB arm bars (3/side, moderate load)
this was a perfect ending to finish of the session.
+
AB 15 min @ 200-250 watts
Only got in 10 minutes.