Warm Up
3 Rounds
5 Deadlift
5 Bent Over Row
5 Front Squat
5 Press
Skill/Strength
Thruster
3 Rounds (Rest 1'~1'30")
8 Reps @50~60%
Then,
4 Rounds (1'30"~2')
3~5 Reps @80%
Conditioning
5 Rounds FOR TIME
20 Wall Ball @20/14
8-10-12-14-16 Pull Up
TC 9'
WARM UP 3 Rounds 12 Ring Row 12 Push up 20 Russian Twist 10 Front Squat 10 Push Press CONDITIONING 4 Rounds of 4' AMRAP of: A) 700m R...
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