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.