A. RFESS build to 8rm/ leg rest as needed b/t sets, no rest between legs. 30×1 tempo do at least 5 sets to find: 55# each leg
B. Front squat 5, 4, 3, 2 , 1 @ 20XO; rest 2 mins b/t: 135#, 145#, 155#, 165#, 175#
C. GH raises 4-6 x 3; rest 90s @ 2121: 6 each set WITHOUT A BAND!!!
D. FLR on Rings accumulate 2:30
Rest 6+ hours
10 minute AMRAP: 4 + 23
10 thrusters @ 95#
10 pull ups
10 burpees @ 85%
Rest 5 minutes
10 minute AMRAP: 4 rounds
5 KB snatch each arm: 35#
10 KBS: 55#
10 Cals on AirDyne @ 85%
You choose weight for KB – Sustainable work!
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