Friday feb 15
Wide Stance Box Back Squat:
box must be at or below 90 degree
6x6 @ a Moderate Heavy +
5 ea single leg jump + drive
(One foot starts on the box. Drive explosively off that foot & drive free leg up to chest)
Gymnastics Skill:
3x
2 Ring to Hip Pulls + 2 Muscle Ups + 2 Dips at Top
Gymnastics:
For Time: with 90 seconds rest
20/15 cal row into 65% of max ub rmu
20/15 cal row into 65% of max ub rmu
20/15 cal row into 70% of max ub rmu
20/15 cal row into 70% of max ub rmu
20/15 cal row into 75% of max ub rmu
Sweat Fest: For time:
35 Dual KB Hang Cleans 53#/35#
35 HSPU 35 Toes To Bar
35 GHD
35 Dual KB Hang Snatch 53#/35#
Accessory: BRO PUMP 3x:
6ea Heavy Single DB Row
10ea Bicep Curl
10ea Tricep Kickback or Skull crusher
10 Reverse Flys