12.21.18

Iron

Every 5 min x 20 min (4 sets)

A1: Bench Press ( 6-8 reps x 4 sets)

building (start @ 60% of 1RM

A2: Strict Toes-To-Bar (10-15 reps x 4 sets)

Performance

Metcon (Time)

Row 50 cals
10 D-Ball Over Shoulder 150/100# Rx+; 100/70# Rx
Row 30 cals
8 D-Ball Over Shoulder 150/100# Rx+; 100/70# Rx
Row 10 cals
6 Dball Over Shoulder 150/100# Rx+; 100/70# Rx

Fitness

Metcon (Time)

Row 30 cals
10 D-Ball Over Shoulder 100/70 Rx+; 70/50# Rx
Row 20 cals
8 D-Ball Over Shoulder 100/70 Rx+; 70/50# Rx
Row 10 cals
6 Dball Over Shoulder 100/70 Rx+; 70/50# Rx

Ryan Thompson