A: Deads - Deads - On the 2:00 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 80%, 1x2 at 85%
B: DB seated shoulder press 3x12
Part C: "Helen"
3 RFT of
400m run
21 KBS 24/16
12 pull ups
A: Deads - Deads - On the 2:00 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 80%, 1x2 at 85%
B: DB seated shoulder press 3x12
Part C: "Helen"
3 RFT of
400m run
21 KBS 24/16
12 pull ups
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)