A. Standing single sided push press, 6-8 x4; rest :10 sec/rest 2 min
15# (8) for all.
B. Seated triangle attachment row, 8 reps x 4; rest 1:30
50# (8), 60# (8), 60# (8), 60# (8).
+
10 min amrap:
Bike 16 cals
10 box jumps
12 lemon squeezers
3 full rounds + 12 cal assault
Round 1: 3:13.5
Round 2: 3:05.5
Round 3: 2:45.7
Round 4: 0:57.4
Round 2: 3:05.5
Round 3: 2:45.7
Round 4: 0:57.4
+
Seated legs extended forward fold stretch
Seated butterfly stretch
Thread the needle stretch
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