A1. Seated DB Strict Press; 8 reps x 5 sets, rest 60s
A2. Chest Supported DB Row on low incline @ 30X0, 6-8 x 5 sets, rest 60s
+
4 min AMRAP:
10 Weighted Pronated Pullup @ 16kg/8kg
50ft handstand walk
Max DU's in remaining time
rest 4 min b/t sets
x 4 sets
+
20 Alt TGU @16kg/8kg- not for time
*keep perfect position*
A1. 45#
ReplyDeleteA2. 35#
+
DU: 168,138,131,100
А1/А2 - 10-12,5-15-17,5-20 kg
ReplyDelete+
3 sets:
- WPU with 10 kg
- DU's 100-95-10
+
DB 15 kg
A1. 35# db
ReplyDeleteA2. 45#
B. 65-85-93-98
(Subbed hswalk with 100ft oh kb carry @ 53 each hand)