At work: 9 sets of 4-5 pull ups + pec roll out w/ therapy balls
1) CFV Gym Training
2 Rounds for Time:
500 Meter Row
40 Goblet Squats, 53/35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
40 Goblet Squats, 53/35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
14:02
351 Cals
3) Finish with any individual skill/weakness work you choose.
5 rounds not for time:
10 front rack walking lunge (125, 135, 140, 140, 145)
5 deadlift (205-210-210-210-215)
KB farmer carry w/ 53# (~60-120m)
4) 5xangle HS hold + 10 kip swings
No comments:
Post a Comment