Lunch
[A] Run 1 mile
[B] 3 Rounds not timed
8 Bodyweight rows
12 Back extension (#25)
:30 sec body holds on parallel bar with back retracted
15 Resistant band rows (red band)
15 Rope bicep curls (#30)
[C] 10 minutes on Airdyne
PM
[A] Warm-up
[B] Take 12 minutes to build to heavy single back squat
135, 185, 225, 275, 315
[C] 30 min AMRAP: Team Wod
20 Cal row
50 Back squat (#95)
20 Cal row
40 Front squat (#95)
20 Cal row
30 KBS (#53)
20 Cal row
20 Burpees
3 Rounds + 21 (Garret was team mate)
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