Week 11 Day 5
Main:
EMOM x 15 x 3 Press with chains 60%
Assistance:
4 x Max Weghted chin ups - decrease or increase weight to get the reps ( 7-10 reps)
4 x 7-9 Ring HSPU
4 x 12/12 Heavy Single arm DB row - increase weight
WOD:
Row 2500m
REST 5 min
4 x 250m Sprints
rest 2 min between sets
---
Then rest 5 min
500m TT
AOD
No comments:
Post a Comment