WARMUP
buy-in run 400m or row 600m
3 rds
10 walking high kicks (r+l=1)
5 inch worm walks
5 static air squats
5 jump squats
3 rds
10 walking high kicks (r+l=1)
5 inch worm walks
5 static air squats
5 jump squats
mobility:
10 pvc pass thru
BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
3rds
15 deadlift 135/95, 115/75, 95/65, 75/45
10 front squat " "
5 hspu (10sec hs-hold)
rd 1 run - around the bldg
rd 2 row - 500/400m
rd 3 bike - 2min
15 deadlift 135/95, 115/75, 95/65, 75/45
10 front squat " "
5 hspu (10sec hs-hold)
rd 1 run - around the bldg
rd 2 row - 500/400m
rd 3 bike - 2min
