[A] Warm-up
[B] 3 Sets of strict pull-ups
7, 5, 4
[C] Midline- Build off of last week
3x 20 GHSU
3x 20 GHDs (#10) Focus on control and tension throughout your posterior chain
[D] For Time
20 Burpee BJO's 24
40 Wall Ball 30/20#
60 Cal Row
80 DU's**
100 yard bear crawl
** Each break in repetitions constitutes an immediate penalty of 10 air squats.
15:30
Hard cardio, WB 10 UB then went 5's. DU 6, 42, 65. Had 3 sets of air squats
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