Counter Movement Jumps with straight legs, AHAP
Then: 22 Min, EMOTM, alternating: First Min: 6 Ring Dips Second Min: 6 DLs (60/90)
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Front Squat 4x6 @ 75%
3 rounds, 1 minute each station: Row AbMat Sit Ups KB Swings (20/28) Jumping Lunges Rest For reps. Push Press 5/5/5 65-70%
Then, DL 5x5 @ 80% AMRAP 10 min Toes to Bar Deficit Push Ups with Kettlebells Double Racked Goblet Squats (12/20) Max reps each movement before moving on to the next. Total reps for time. 3x10 @ 70-75% Back Squat
Then, 6 Rounds for time: 5 pull ups 10 Weighted Burpee Box Step Overs (7.5/12) 200m run |
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Dezember 2016
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