WARMUP:
PVC
HIGH KNEES
LUNGES
BARBELL COMPLEX (BAR WEIGHT ONLY 45#)
STRENGTH:
6 rounds of:
weight: 225#
backsquats
-every two minutes on the minute 6 slow squats with pause at bottom
-8 dumbell rows each arm 45#
METCON:
Barbell complex:
weight: 115#, pause between each movement, cannot do c
1 deadlift
1 hanging power clean
1 front squat
1 push press
10 amrap
12 ROUNDS completed, completely gassed.
No comments:
Post a Comment