Flush:
25min AMRAP
400m row
30 weighted sit ups
20 slamballs
10 Burpees
Endurance:
3 rounds of:
800m run (rest 2min)
600m run (rest 90sec)
400m run (rest 1min)
Barbell Club:
A) every 90sec x6
Power clean
Hang power clean
2 Front squat
Push press
Split jerk
B1) 5x 3rep pendlay row
B2) 5x 3rep bench press/floor press
C) muscle up progressions
Recent Comments