Warm up
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 bench Presses (Empty Bar)
30s bottom of squat hold
10airsquats
30s wall glute bridges x2
Build to 65%; hit 2-3 reps each time you make a weight jump.
Bench Press
Build to a heavy set of 5
*Start @ 65% ; Build
*Emom every 2:30x6
❗️Switching with/OR
Hip Thrusters
Building to a heavy set of 5
*Start @ 65% ; Build
*Emom every 2:30x6
"Just Joking"
10-9-8-7-6-5-4-3-2-1:
Hang Clean & Press
Even: 10,8,6,4,2 = Lunges
Odd: 9,7,5,3,1= Front squats
Toes to Bar
Cashout:
Directly Into...
800 meter Run (twice around the building)
Time Cap: 22 Minutes
תגובות