A. Warm-Up
3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)
B. Strength
Push Press - 2RM
C. Strength
5 sets of 2 Front Squats + 1 Jerk
D. Benchmark (Time)
For Time,
75 Ring Dips
E. Row
5 x 300m row
rest 1 minutes between efforts
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