1:30 Bike
into
2 Rounds
5 Barbell Good Mornings
5 Hand Release Push Ups
5 Scap Pull Ups
10 Walking lunges
Then…
Week: 3 of 3
Every 2:00 x 6 Sets:
Set 1: 5 @ 70-74%
Set 2: 3 @ 75-80%
Set 3: 3 @ 81-83%
Set 4: 1 @ 84-87%
Set 5: 1 @ 88%-90%
Set 6: 1 @ 91% +
You will have the chance to pull a true max next week.
Then..
15 min AMRAP:
300m run
2 rounds of cindy
1 Round of Cindy =
5 pullups
10 pushups
15 air squats
* with a vest
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