warmup:
5 x
run 200m
10 Double KB SN
3 x 50 band rows
1-arm sled push and pulls for 5 min
Main:
Floor Press: x25, x10, x5, x3, Then in up to 7 sets find 1RM
Max reps at 80%
Assistance:
Incline DB bench: 3 x 25
Rolling DB Tricep extension: 3 x 15
DB Flies: 3 x 10
Double up again:
For time:
row 500m
5 rounds
5 pushpress 135/95
10 burpees
row 500m
Finish with:
EMOM x 10
unbroken 2-5 muscle ups
AODontforget to post fools
1 comment:
Main: 9/3
warmup:
5 x
run 200m
10 Double KB SN (25#)
3 x 50 band rows
1-arm sled push and pulls for 5 min
Main:
Floor Press: 45x25, 95x10, 135x5, 155x3, Then find 1RM.
165x1, 175x0.
Max reps at 80% = 135x7.5
Assistance:
Incline DB bench: 3 x 25
35#x20, 35#x18, 30#x19.
Rolling DB Tricep extension: 3 x 15. 20# x12, x12, x11.
DB Flies: 3 x 10
20#x10, x10,x10.
Double up again:
For time: 10:55.
row 500m
5x
5 push press @ 95#
10 burpees
row 500m
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