std warmup
40 wallball passes
MAIN
A. 5 min amrap - Burpee box jumps (30")
total: 35
rest 5 min
B. 5 min amrap - Row for cals
total: 90
rest 5 min
C. 5 min amrap - Russian KBS 70# (I scaled to 53#)
total: 110 (20, 13, 12, 13, 12, 13, 12, 15)
I added:
D. Front Lever work
4 tuck front lever, transition to 1 leg hold 5 sec, two legs, drop.
E. One Arm Chinup progression
3x2/arm, assisted
total: 110 (20, 13, 12, 13, 12, 13, 12, 15)
I added:
D. Front Lever work
4 tuck front lever, transition to 1 leg hold 5 sec, two legs, drop.
E. One Arm Chinup progression
3x2/arm, assisted
No comments:
Post a Comment