1) Just like last week work up to todays 1RM back squat in 12 minutes
2) Back off to 87.5-90% of #1 (the range in % is so you can round to the weight ending in 0 or 5 in your range) complete 25 reps any way any how (ideally no singles but towards the end they are acceptable), rest as much as you need between sets.
3) 12 Min AMRAP
10 Ring Dips
20 Wallballs (20/14)- unbroken is the goal
30 Double unders
*For this piece I want you to push the limits, you are trying to score as best you can, but will have to pay a 750m row penalty for any wallball sets not unbroken. (will be completed after the workout). After the first couple rounds DO NOT rest after ring dips to try and make sure you get your WB unbroken. Pick that f*cker up and hold on
4) EMOM 15 minutes
Min 1: 15 GHDSU
Min 2: DB strict Press x 8 reps (moderate weight)
Min 3: Row 200/175m damper on 1
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