Warm up goood. run, bike or row for 5 min. Follow up with butts, knees,
inch worms and bears followed by head to toe. Make sure the
shoulders are ready.
Part 1
3 Rounds
10 Pull ups
10 situps
10 squats
10 back ext
Part 2
Bench Press
5-5-5-5-5
Ensure your first working set is challenging enough.
Part 3
5 Rounds
Run Max effort Pushups
Rest 1:1 between rounds
Run is 2 times around 87 and 89, 3 around 88 or 0.25 mi on the treadmill.
Alt wod
Same as above but sub a 2 min bike sprint or row sprint
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