A.
Bench Press – 10 minutes to find 3RM
then,
1 attempt max bench reps at 225.
B.
For time:
75 GHD Sit-ups
50 Overhead Squats (135/95)
25 Bar Muscle-ups
C.
Row 2000 meter cooldown
(keep stroke rate between 18-20 spm)
A: 225, 245, 275x2 (spot on the third rep) --> 225 x 11 (gettin better)
ReplyDeleteB: 26:57 (I think I got off the ghd at 3:56... Not quite sure when I finished the squats but I think it was around the 10 or 12 min mark... The muscle ups took me a few minutes to get the form down again. After that I was hitting pretty consistent singles with 10-15 sec of rest in between)
C: 7:37
-- Kept the stroke rate at 19/20 the whole time. Felt like a pretty good pace for the 5k.