try and hit a 2RM or close to it by the 6th set. Then drop off slightly and finish the remaining 6 sets
2) 35 muscle-ups
-For Time: 8 minute cap
Singles are not allowed - goal is to pick a number from the beginning and hold that #of reps for the duration or close to that number
3) 14 min Ladder
1 legless rope climb OR 2 regular
2 SDHP (115/75)
2 Box Overs (24/20)
1 legless or 2 regular
4 SDHP
4 BO
...
4) For Total Calories on the bike:
4 minutes of :10 on :50 off
4 minutes :20 on :40 off
4 minutes :30 on :30 off
4 minutes :40 on :20 off
no rest between segments
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