A. Strict Press - 3 reps @ 75-80% every 2 minutes x 10 minutes
B. Bench Press 1 x 8 reps @ 70% of 1RM
C. Muscle Ups - 5 sets of 5 UB AFAP (Girls hit 1-3) - be aggressive but smart
D. Band Face Pulls - 4 x 12 reps rest 60 seconds (hold squeeze for 1-2 seconds on each rep)
+
EMOM (for as long as possible or 30 minute cap)
odd - 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
even - 15/10 Calorie Row
80
ReplyDelete90
Only got one each time but they felt better than ever
Done
30min
A) 85
ReplyDeleteB) 95
C) practiced ring dips
D)done
Done
A) 125
ReplyDeleteB) 165
C) done
E) done
Conditioning - Finished 13 rounds
clearly I don't know my ABC's.
DeleteA) 145
ReplyDeleteB) 205
C) Done
D) Done
E) 30 mins complete
A. 105 (80%)
ReplyDeleteB. 137
C. Done
D. Done
E. 30m complete
For the muscle ups I got 4-5-5-5-4, at least I got them back!
DeleteA) 145
ReplyDeleteB) 187 (7 reps)
C) 5, 5, 5, 5, 4
D) done
+
22 completed