Fitness:
A. 5 complexes of:
5 push press
5 front squats
5 thrusters
Rest 90 sec between complexes; build in weight to find max complex. Can't drop the bar
+
3 rounds
30 wall balls (20/14)
25 deadlifts (135/85)
20 knee to elbows
Performance:
A. 5 complexes of:
5 push press
5 front squats
5 thrusters
Rest 90 sec between complexes; build in weight to find max complex. Can't drop the bar
For time
100 wall balls (20/14)
75 deadlifts (165/105)
50 TTB
ZONE-
400 m FW, 10 air squats every time you put down your weights
+
5 rounds for time
8 cal AB
12 box jumps
15 ball slams
+
Tabata tuck ups
Rest 2 min
X 2
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