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Wednesday

A.: Back Squat (In 10 minutes, find a Heavy 3 Rep)
B.: Back Squat (3 x 3 reps @ 90%)
C1.: Weighted Dips (3 x 10-12 reps, 1 minute rest)
C2.: Dumbbell Row (3 x 10-12 each arm, 1 minute rest)
C3.: Medicine Ball Twists (3 x 15-20 reps, 1 minute rest)

Elements
A1: Deadlift (EMOM 12 – Even minutes)
70-75%
A2: Dips (EMOM 12 – Odd minutes)
If no body weight dips do 7 PERFECT hand release push-ups
**no banded or box dips
+
3 Rounds
Run 400m
15 Russian KBS 2/1.5 pd
10 burpees

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