Today’s 12 minute AMRAP could get a little spicy. Chyna Cho gives you her strategy before heading into it!
View the Cycle 3 Podcast HERE!
2019 Cycle 3 – Week 5 Day 5
1. Warm-up
Floss Ankles
4 Steady Rounds
:30 Nose and Toes
12 Kettlebell Swings
8 Burpees to Target
2. Oly
Squat Clean
4×5 @75-80%
Bike Erg 1500m @ 80-90RPM on 1 Damper for Rest between sets
3. Met-Con
AMRAP 12 Minutes
50′ Handstand Walk
25 Front Squat 165/115lbs
25 Bar Facing Burpees
After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.
4. Interval
For Time
3 Rounds
30/25 Calorie Row
30 Axle Bar Push Press 155/105lbs
Rest 2:00
5. Bitch Work
For Time
15k Run
6. Accessory
For Time
800m Swim x 2
Rest as needed
(Saturday or Sunday)
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