Strength
Shoulder Press, 3 reps
10 sets @ 60% of your 1 rep max
– Then –
AMRAP 12 Minutes
2-3-5
Deadlift (pick weight - Should be roughly 70-80% of your 1 rep max)
Muscle-up
One round is 2-3-5 reps of each movement.
* Pick a heavy weight that is challenging, but not so heavy you have to drop it on each rep.
Shoulder Press, 3 reps
10 sets @ 60% of your 1 rep max
– Then –
AMRAP 12 Minutes
2-3-5
Deadlift (pick weight - Should be roughly 70-80% of your 1 rep max)
Muscle-up
One round is 2-3-5 reps of each movement.
* Pick a heavy weight that is challenging, but not so heavy you have to drop it on each rep.
Warm-up
400 m run / 500 m row
2 rounds of the following:
10 pull-ups
10 push-ups
10 Walking Lunges
10 Box Step-ups
10 GHD Situps
Skill Warm-up
10 Light Kettlebell Snatches with one arm (5 each)
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