Goals: is to hold a steady pace, go heavier and try not to race through it if your looking for strength gains. Lean muscle mass pick a moderate weight and try and stay consistent through the rounds.
BB #115/75 +#135/85-95 3 Rounds:
West corner of building run
10 toes to bar
8 front squats
8 pull ups
8 front rack lunges
15/12 bike cals rower
Rest 2 min
Then 3 rounds:
40 DU's or 80 singles
10 barbell push-ups
10 DL
8 cleans
4 SOH
8 bar over burpees
2 min rest
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou
16min for time Upper and lower body mix DL and pull-ups Increasing weight lowering reps with DL And lower reps each round for pull-ups *go at your own speed. No rest breaks, CD For time,16 min time ca
Today we hit a heavy 2 RM Bench press. option for 4. Just like how we did the back squats on Tuesday. EMOM x8 1:30. You will be decreasing 2 reps every other round. Ex. Round/Reps 1-2, 8reps 3-4, 6rep
