2/7 Victory Club Workout
Warm-Up
https://www.youtube.com/watch?v=Hi4olh6CjQE&feature=youtu.be
12 minute
AMRAP “Flow”
Spartan Burpee x 10
Cossack Slide x 10
Sit Up x 10
Ring Row x 10
Superman x 10
Strength
https://www.youtube.com/watch?v=HGP4Q5lZSR0&feature=youtu.be
Bench Press
10-8-6-4
X 3
Rest 1:00 between sets.
Rest 3:00 between rounds.
**The goal here is to increase load as you descend in reps and also increase each round overall.
WOD
https://www.youtube.com/watch?v=QxA_UrgvMcs&feature=youtu.be
Assault Bike 30/24 cals
Pull Up x 30
Assault Bike 20/16 cals
Pull Up x 20
Assault Bike 10/8 cals
Pull Up x 10
For time.
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