WARM
std warmup
15 cal row
MAIN
A. July Monthly challenge.
- 1 min row for cals (23), immediately followed by
- 1 min HSPU for reps (14) (did 10 unbroken, then 4 - should have pushed more, as last ~6sec were inactive)
total = 37
B. 4x6 banded KBS 26#
C. 4x6 Deadlift @ tempo 41x1, ~50%
warm: 5x45, 5x95, 5x135
main: 4x6x185 @ tempo
D. 3 rounds for time
{
400m run
10 alternating KB Snatch 36# (Rx was 53)
20 goblet squat 36#
}
time: 9:35
I added:
E. 3 x Tuck front lever
F. One Arm chinup progression
1x5 strict chinups
2x3/arm One Arm Chinup (2 finger assisted)
G. 3x10 GHD situps
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