Chicken Hawk

10 front squats AHAP

2 rounds of:
100 tap down crunches
:90 sec legs only elliptical 8/10

10 front squats AHAP

2 rounds of:
100 superman back ext
:90 sec legs only elliptical 8/10

10 front squats AHAP

2 rounds of: 
50 tick tocks R 25/35
:90 sec spin bike sprints (out of the saddle)

10 front squats AHAP

2 rounds of 50 tick tocks L 25/35
:90 sec spin bike sprints (out of the saddle)

Post weights used for FS to comments.


Daily Extras - 3 rounds each. Vets only.


Workout Notes: 

  • Go hard a the cardio bits. They are not meant to be a rest. Neither is the walk over there!
  • If no elliptical ... row 300m
  • if no bike ... row 300m

Damn son, without that pesky 💔 in the middle @venafi would have had the longest string of burpees on record!

A photo posted by Neil Anderson (@gppneil) on