Wednesday
A. Take 12-15 minutes to complete 3 sets of the following
Front Squat x2 reps+Back Squat x4 reps
*weight should be heavier than last weeks 3/6
*shoot for 85%-90% of 1RM FS or 70%-75% of 1RM BS
B. For time
8-12-16-20
DB/kb step-up 20″ box 50#/35# per hand
Kipping HSPU or DB/kb s2oh
pull-ups
Essentials
EMOM 12 minutes
min 1- 12-15 Wall ball
min 2- Echo bike 9/7 cals (cap @ 45 seconds)
min 3- 8-14 pull-ups or ring rows (work for at least 30 seconds)
B. 3 rounds for time
Run 250m/ row 350m/ bike erg 500m
20 medball overhead ab mat sit-ups
20 single arm DB snatches 10/arm
Related Posts.
related posts