A1. Standing Strict Press @ 20X1, 6 reps x 4 sets rest :60
A2. Lean Away Strict Pronated Pullups @ 21X1, AMRAP x 4 sets rest :60
+
2 sets @ high effort:
1,000m Row
25 Burpees to 6” OH
5 min b/t sets
+
2 sets @ moderate effort:
2 min Airbike
30 sec rest
2 min Rowing
30 sec rest
2 min Alternating Step-ups onto 24/20
30 sec rest
2 min Shuttle Running
30 sec rest
A. completed 3 sets @ 95; 6-5-5 on pullups
ReplyDeleteB. did 1 set at moderate effort, didn't time the 1000 m row, but timed the 25 burpee to 6" OH at 1:37
C. Completed