Warmup:
Ido Portal Squat Routine - https://youtu.be/lbozu0DPcYI
*add this into whatever else you do for a warmup*
+
On a running clock:
0 - 10 minutes
100 Chest 2 Bar Pull-Ups (be smart and deliberate with your pacing*
10-20 minutes
"Isabel"
30 Snatches 135/95 (power or squat)
20 - to complete
75/50 Calories on Assault Bike (this should not be a cooldown pace effort, make it hurt
8:43
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5:04
A: mess up and did 125 c2b 9:21. B:4:56 could got a better score if I would of had more time to rest do to doing 25 more c2b C:only did 60 cal I bitch out
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