Warm-up:
2 rounds
50 double unders
1 crab crawl 10 ft down and back
10 lateral lunges with pvc
10 ring rows (thumbs to armpits)
5 strict presses
Strength:
Push press
3-3-3-3-3
deload week
70% of your 1 rep max
Metcon:
5 rounds for time of:
1 rope climb (legless)
10 handstand push-ups
15 pistols (alternating legs)
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