Warmup
Strength
Bench Press
Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
Wod
Emom 20 min skills
Min 1-10-15 strict HSPU / strict press
Min 2 -1 legless or 2 rope climbs
Min 3 -25-50ft hsw or 3 wall walk
Min 4 -20 vsnaps / sit-ups
Min 5 - 7-10 strict pull-ups / 15 bent over rows
*scale each movement so that you can rest 15 sec before moving on.
Yorumlar