2 Sets of:
5 Front Squats
3 Front Squats
1 Front Squat
Rest 2 Minutes Between Sets
Aim To Increase Weight 2nd Wave
* Score Heaviest Set At Each Rep Range (Sum Total)
Workout
"Down With the Sickness"
5 Rounds for time:
400m Run
12 Thrusters (75/55)
12 Burpees
12 Pull-ups or 6 Muscle ups
Time Cap: 30:00
After party
Midline accessory
3 Giant Sets of (2 minutes):
:40 Plank
:20 Side Plank, Right
:20 Side Plank, Left
:40 Static Glute Bridge Hold
* No rest between movements
* Rest 30-60 between giant sets
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