Sled push and pulls
Windmills 3 x 6 (3/3)
TGU 3 x 4 ( 2/2)
Band and balls
Main:
Z press max effort
80% max reps
Assistance:
shoulder press 15 x 3 x 60%
Superset
-3 unbroken muscle ups
WOD:
7 Rounds
3 Push Jerk 155/115
6 Pull Ups
9 Box Jumps
For time
Core and cardio:
30ft with heavy weight sled pull - post loads
5 ghd medball toss 14#/ 8#
Repeat 10 x
NFT
Rest
Row 2k min
Airdyne 5 min
Run 800m
For intensity
AOD
No comments:
Post a Comment