TheBoltBlog

5 sets Assault Bike
30s moderate
30s moderate/challenging
30s hard/sustainable
30s easy
——-
Immediately into

3K Run

*Score Cals on AB and Time

A. Back Squat 4×6
*Compare to 9.19.18, build to heaviest on set 3, set 4 drop set @90-95% set 3
B. 3 RFT
250/200m Row
40 Air Squats
10 Heavy/UB STOH

A. Bulgarian Split Squats 5x4e
B. AMRAP – 15
1 Rope Climb
20 Wall Ball
30′ HS Walk

A. 5 RFT – 24min Cap
400m Run
15 Wreck Bag Squat Clean
B. Accumulate 3min L-Sit

A. Mainsite 180608
10 sets
In 1 min
10 BF Burpees
ME Power Snatch 155/105
*rest 2min
B. Pigeon Stretch 1×2:00 each
C. T-Spine Mobility w/ Foam Roll or Lacrosse Ball
D. QL/Low Back Mobility w/ Lacrosse Ball

A. 5×1-3 Strict MU or Strict MU Transitions
B. 5×2-5 Kipping MU or Arch/Hollow Swing on Rings
C. For Time – 12 min Cap
50 GHDSU
40 KBS 53/35
30/21 Cal Row
50 Abmat Sit Ups
40 KB Swings
30/21 Cal Row