December 16

16 Dec

A. Alternating between movements with 60 sec rest. Front Sqauts, rest, ring rows, rest, etc

Front Squat 1×5@80%, 1×3@85%, 1×1@90%, 3×3@85% Based on 1RM

Supine ring rows 6reps with 2 second negative. Get your feet on a box if you can, but make sure you do the 2 sec negative

B. 21-15-9

Thrusters 95/65rx, 75/55, 55/33 

Burpees

 

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