A: deadlifts 6x6 at 60%
B: one arm DB rows 3x12.
C: DB chest flies and chest press 3x12.
D: DB bicep curls 3x12.
E: 30 seconds max effort of the ski-erg or bike or rower. Rest 3 minutes X 4.
The repeat then same sequence with the AB.
A: deadlifts 6x6 at 60%
B: one arm DB rows 3x12.
C: DB chest flies and chest press 3x12.
D: DB bicep curls 3x12.
E: 30 seconds max effort of the ski-erg or bike or rower. Rest 3 minutes X 4.
The repeat then same sequence with the AB.
On the 2:30 x 10
Start with 1 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster