Warm-up
400m run/ 500m row
10x kip swings
10x pull-ups
10x push-ups
10x GHD or ab-mat sit ups
Strength
Close grip bench press
45% (5 reps), 55% (5 reps), 65% (5 reps), 75% (max reps), back down
Metcon
For time:
100 toes-to-bar
Start workout and each minute with 10 push-ups
No comments:
Post a Comment