Wednesday 16 October 2019


Published October 13, 2019


Deadlift  ( 2 minutes between each set )

5 @ 40%

4 @ 50%

3 @ 60%

1 @ 70%, 75%, 80%, 85%, 90%

 

3 rounds

*** 2 minute amrap

5 HSPU or 10 HOD push ups or 5 seated db press

12 C2B pull ups or strict pull ups

row max cals for remainder of time

rest 1 minute

***2 minute amrap

12 ft hs walk or hs hold x 10 sec 

12 box jump over ( both feet must be on top of box )

row max calories time remaining

rest 1 minute

 

*** focus on HSPU - try to do unbroken each set ( same with push ups )

*** row at 80% effort


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