A. 1 squat Snatch OTM until failure- start @65%, add 5-10lb every other set.
B. Back Squat; AMRAP(-2) @70%, rest 3m x5 sets
C. GH Raises ; 10 reps x 4 sets, rest 90s (add weight if easy)
+
30 Second Assault Bike for Max Cals
*Warmup well for this.
+
20 Minute Z1 Assault Bike
*Get up 4,8,12,16,20 minutes and hit a max L-sit hold
A. Failed 185
ReplyDeleteB. 13*5 @ 215
C. Body weight
D. 30 Cals
E. 30-20-20-20-20 second hold
A. 185 feel i need more pulls
ReplyDeleteB done
C. Bw
D. And é done
A. 75--> 105, failed 110
ReplyDeleteB. 155#- 13 reps and 10 reps
A.Failed 175
ReplyDeleteB. 245 13 reps each time
C. 25lbs
D. 30 cals