Warm-up
4 x Commando Pullups (Each Side)
4 x Commando Pullups (Each Side)
3 x Burgener Drill
2 Barbell Complex (-pushups, + OHS)
2 Barbell Complex (-pushups, + OHS)
1 Leg Blaster
Work
5/55 (10, 9, 8...2, 1)
Ring Dips / Static Ring Hold, Straight Arm (10 sec, 9 sec, ect.)
Box Jumps @ 24" / 20"
KB Swings @ 2 Pood / 1 Pood
Pullups / Horizontal Ring Pullups
Front Squat @ 135/65
Do 10 of each, then 9, then 8, etc until all work is completed.
This is for time, so go fast and don't stop.
Extra
500m row for time
Work
5/55 (10, 9, 8...2, 1)
Ring Dips / Static Ring Hold, Straight Arm (10 sec, 9 sec, ect.)
Box Jumps @ 24" / 20"
KB Swings @ 2 Pood / 1 Pood
Pullups / Horizontal Ring Pullups
Front Squat @ 135/65
Do 10 of each, then 9, then 8, etc until all work is completed.
This is for time, so go fast and don't stop.
Extra
500m row for time
20 minted on elliptical 182 calories burned
ReplyDeleteWork up to 5 rep max on deadlift
work up to 3 rep mac front squat
dl - 255
fs - 205
lower back was really tight today, stopped in both of these to make sure and not hurt myself.
211, MOD last 3 rounds as round of 6, 32:07
ReplyDeleteCabana
ReplyDelete25:17 (3,2,1 as 6)