7/25/17

Warmup:

300m Sandbag Carry @ 80#. Done 

+

A. Front Squat @ 3311 tempo x 6 reps rest 2:00 x 4 sets (all above 145#) 

150, 155, 165, 170

B1. Double Dumbbell Single Leg DL x 8/leg (slow negative on each rep) rest 1:00 bt legs 

30#

B2. Single Arm Hang From Pull-Up Bar x :30 rest 2:00 x 3 sets

C1. Wall Facing Handstand Hold x :45 seconds (perfect positioning) rest 1:15

C2. Glute Ham Raises x 8 reps (slow) rest 2:00 x 4 sets

Done. 

+

8 sets:

15 Calorie Ski Erg

12 Toes to Bar

9 Burpee Box Jump Overs 20"

rest 1:00

All t2b ub, rounds took 2:30-2:40