Row 1KM then
21-15-9
pull ups
and SDHP 95/65
Power Program:
| SQUAT | BENCH | DL | |||
| 2x4 @75% | 4x4 @80% | 2x3 @80% | 2x2 @85% | 2x3 @75% | 5x2 @81% |
| SQUAT | BENCH | DL | |||
| 2x4 @75% | 4x4 @80% | 2x3 @80% | 2x2 @85% | 2x3 @75% | 5x2 @81% |
For time:
24 thrusters (115/85 lb)
24 chest-to-bar pull-ups
80-foot Sand Ball carry (150/100)
21 chest-to-bar pull-ups
21 thrusters
Rest 2 minutes
18 thrusters
18 bar muscle-ups80-foot Sand Ball carry (150/100)
15 bar muscle-ups
15 thrusters