A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -
1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.
C:Test your 500m row
A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -
1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.
C:Test your 500m row
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