Wednesday March 14, 2018

AM SESSION

A) Row: "2 x 2km, rest 2 mins 4 x 1km, rest 60s
12 x 500m, rest 30s"

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PM SESSION

A) PRESS:

4 x 2 reps @ 75% rest as needed.

B) For Quality:
EMOM 5
Ring muscle ups
M- 6-7 reps F- 4-5 reps (+1 from last week)

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21-15-09

Burpees

6-4-2

Rope climbs
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EMOM 5
Strict ring dips
M- 10-12 reps
(+1 from last week) --

3RFT

10 hip extensions 5 Bar MU
35 DU
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EMOM 12

1- 18/14cal row 2- 25 Wall Balls 3- 12 HSPU

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