7.20.18

Warm up: 2x3min row moderate+1 min fast

A. 135 pull-ups 

10 hspu e every break 

Start w a BIG set. Then settle into rhythm 

B. 1 rm max sumo dead

C. 2touch and go dead’s every 2 min  x 8 min

D. Pick 1(based on weakest lift)

3×8 Barbell row

3×8 ghr

3×8 pause front squat 

E. 

0-2:00

:20 work/:40 rest

Sled push max distance 4×45’s/3×45’s

2:00-4:00

:20 work/:40 rest

Max cal bike

F. If time Class

Thursday, July 19th, 2018 at 11:26 pm / Competitive