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Train Like Mike 5.21.18

EQUIPMENT
Kettle bells
Box
Concept 2 bike erg
Med. ball
Jump rope

NOTE FROM MIKE
Welcome back! We are back up and running this week. This is a workout that I wrote for Sara over the weekend that will give you a little dose of everything while keeping it interesting. For many of you, this is going to be between 30 and 40 minutes of fairly continuous activity. It can be very hard or it could be mild. That’s all up to you. Jump on in.

WORKOUT KEY
m = meters
AHAP = as heavy as possible
AMRAP = as many rounds and reps as possible
—————————————–

MIKE’S WORKOUT
Time Required: 50 minutes

BACK2BACK

ADVANCED

4 Rounds for Time:

500m bike
100′ Farmer’s Carry AHAP
25 box jump overs @ 24″/20″

2′ rest

10′ AMRAP:

10 heavy D-Ball ground to over the shoulder
20 double kettle bell front rack lunges
30 double unders

2′ rest

5 Rounds for Time:

100m sprint (50m out, 50m back)
15 med. ball cleans

 —————–
WE BACK.

-Mike