A: Front Squats - Establish a 8RM front squat -
this will equate your 80%
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
D: Bicep curls and tricep extension - 3x8
E: Back flies and chest flies - 3x8
A: Front Squats - Establish a 8RM front squat -
this will equate your 80%
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
D: Bicep curls and tricep extension - 3x8
E: Back flies and chest flies - 3x8
For time!
Part A: At 0:00
Start with 1000m/800m row
and 20 Burpees over the rower
At 10:00 hit this!
4 RFT of
9 Pwr cleans at 185/125
6 Wall Walks
3 Rope climbs
Score is time on part A and Part B