Wednesday February 13th, 2019

WED- AM:

Gymnastics Conditioning:

5km row
1:00 Transition:
AMRAP 10
Rounds of Nate.

Nate-
2 Muscle Ups
4 HSPU
8 KB Swing, 32/ 24

The focus on this session is consistency with the row, aiming for 1:45/ 500m or 2:00/ 500m throughout- this is where we control and pace. Once you hit the AMRAP, using the experience of the previous weeks to push the pace, hold on and have a strategy in mind to get through this with success.
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WED- PM:

Deadlift:

Establish a 9 rep max for the day

12:00 CAP

This is one unbroken set.
DO NOT COMPRAMISE FORM
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Working Sets:

3 Rounds
5 Rep at aboves loading
25ft handstand walk
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Character Building:

KALSU
100 Thrusters, 60/40kg
Every minute complete 5 burpees

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