Deadlift
7-7-5-5-3-3-1-1
Rest 90 sec b/t Sets
(Work to a Heavy Single)
Then:
12-9-6 Reps of:
Deadlift (315)
Bar Muscle-Ups
+
Back Squat
50/3, 60/2, 70/2, 75/2, 80/1, 85/1, 90/1.
Rest 2 Minutes b/t Sets
Then:
Every 1 min for 12 mins
1. Row 20 Calories
2. 5 Back Squats @ 65%
Deadlift: 205-255-300-350-400-425-450-460.
Metcon: 4:23
Back Squat: 210-255-295-315-335-355-380
EMOM: Done @ 275 lbs
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