[A] Warm-up
[B] Midline Work
3 Rounds
15 GHSU
5 Strict ring dips
[C] Strength: Pausing back squats (3 sec pause at bottom) -5x3 @ 60-70%- no fails
[C] Strength: Pausing back squats (3 sec pause at bottom) -5x3 @ 60-70%- no fails
185, 205, 205, 215, 215
[D] 3 min AMRAP:
12 Wall balls-30 (10')
6 T2B
Rest 2 min
Repeat for 2 sets total
[D] 3 min AMRAP:
12 Wall balls-30 (10')
6 T2B
Rest 2 min
Repeat for 2 sets total
2+13/2+16
Then rest 3 min
Then: 500m Row for time
Then rest 3 min
Then: 500m Row for time
2:36.1
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