A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75%
Rest 2 minutes between sets.
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75%
Rest 2 minutes between sets.
B.
Against a 2-Minute running clock, complete as many rounds
and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five
sets (10 minutes of work).
C.
With a 10 minute running clock:
Run 1 mile
Max Burpees with the remainder of the time
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