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Monday

Fitness

A1: Front Squat (5×5)
increase weight 5#-10# from last 5×5
rest 1 min
A2: Ring Pullups (5 sets x 5-7 reps)
rest 1 min
if you don’t have 3-5 strict pullups do 3 negs/set instead
Metcon (5 Rounds for reps)
Assault Bike 20 sec @100% x 5
rest 2 min
Performance
A1: Front Squat (60×3, 70x3x3, 75x3x2)
rest 1 min
A2: Muscle-ups (5 sets x 2-3 reps )
rest 1 min
Metcon (5 Rounds for calories)
Assault Bike 20 sec @100% x 5
rest 2 min

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