STRENGTH:
Bench press; 6-6-6-12-12-12 reps
6's are at 80% of 1RM
12's are at 70% of 1RM
New set every 3:00
95x8, 115x6, 135x4, 145x2
155x6 (82%)
155x6
155x6
135x12 (71%)
135x12
135x12
-----------------------------
CONDITIONING:
AMRAP 20 minutes
25 Cal Row
50 Double unders
25 Cal Assault bike
50 Double unders
4 Rounds + 76 reps (676 reps)
Rowing 1260-1400cal/hr pace
Assault bike 331-425 watts
Double unders unbroken
-----------------------------
ACCESSORY:
For time
400 meter farmers carry, 55# dumbbells
*No chalk and no hook grip
4:08
-----------------------------
COOL DOWN:
Assault bike 4 miles at easy pace (12:44)
4 minutes of seated straddle pose
Complete
No comments:
Post a Comment