Montclair 12/15/2016

GUERRILLA CROSSFIT

Strength Training
Power or full clean 5×2

Fitness and Performance workout of the day
10 Rounds
20 Air squats
10 Kettlebell swings
1 Rope climb or 5 Ring pulls

Post results to Wodify.

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GUERRILLA HIIT

Workout
20/20 Tabata
Bike 20 sec at 80% effort / 20 sec recovery pace alternating each interval between all legs/arms)
Plank 20 sec/sit-up 20 sec

Rest 2 Minutes

Tabata
Dumbbell ground to overhead
Ball slams

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