A. Single Arm Dumbbell Press x 20 reps/arm x 3 sets (rest 1 minute between arms)
B1. 10 TNG Push Press 155/95 rest 30 seconds
B2. 15 Burpees AFAP rest 30 seconds
B3. Max UB Chest 2 Bar Pull-Ups rest 3 minutes x 3 sets
+
Every 4:30 minutes x 22:30 minutes
500m Row
20 UB American KB Swings 70/53
Max UB Muscle Ups (sub 10 ring dips)
A) 20, 20, 25
ReplyDeleteB) done, done, sets of 6 c2b
+
Done with ring dips with red band
A. 25 right, 20 left
ReplyDeleteB. 7,7,6
C. Made 2 mu attempts and the rest I didn't have it in me. Took 30 seconds rest when I got off the rower to make sure I'd get the kb's ub.
A: 30, 40, 45 kb left hand 18 right hand 20. B:done. Done. 27 had more in me but my gymnastics wraps was pushing down on my bone on my wrist, 20, 10. C:finish every around about 3:15 to 3:30 , 5,5,5,3,6, I pace myself
ReplyDeleteMU^
DeleteA) 40, 50, 50
ReplyDeleteB) 20 C2Bs each round
C) 5,5,6 MUs. No time for last 2 rounds