WARM
std warmup
200m run
MAIN
A. Benchpress 4x5 42x1 tempo
{
warm: 5x45, 5x95
main: 5x135, 5x135, 5x155, 5x155, at tempo
}
B. Partner workout. rotate stations
{
1. Row 250m (sets time for rest of group)
2. T2B (reps)
3. Wallball 20# (reps)
}
did 250, 22,22, 250m, 20,20, 250m, 18,18
I added:
C. MU work
Strict MU 1,1,2,2
D. Front Lever progression
3x tuck front lever
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