A) Tabata x5:
20 sec work / 10 sec rest
Burpee + Jumping Pull Up
*complete 1 burpee + 1 jumping pull up one after the other for the prescribed working time
B) Primer x5 rounds
20 sec L-Sit
5 Strict Dumbbell Press 25lb/15lb
C) For Completion:
200m Farmer Carry 53lb/35lb
*Every time you break, 10 air squat penalty
A) 1 set x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)
Heavy singles are generally 90-95% of an athletes 1 Rep Max
Objective- Match your reps in sets (A) and (B).
– Rest 90 sec between sets
Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.
100 calories Bike
Rest 7 minutes and do it again
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