3/5 Victory Club Workout

Warm-Up -

https://www.youtube.com/watch?v=iZhmxuZR5Hg&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=EiCpyVR_uu8&feature=youtu.be

E:4:00 x 3

Bench Press max reps

M: @185, 135, 95lb.

W: @115, 85, 55lb. 

**perform each set to failure, rest the remainder of the 4:00 before starting next set. 

Scale your weights so you can get at least 6 reps on the heaviest.

WOD -

https://www.youtube.com/watch?v=dsaNHO61-X0&feature=youtu.be

20 minute AMRAP

Spartan Burpee x 20

Double Under x 30

Wall Ball x 20 (20/14lb.)

Double Under x 30

Row (cals) x 20

Double Under x 30

T2B x 20

Double Under x 30