Saturday March 20, 2021

A. 

5 Minutes Rowing @ Easy, Nasal breathing Only

Then:

Glute Activation Warm Up

Then:

Upper Body Warm Up

 

B. 

Three Sets of:

20 Calorie Assault Bike

Rest 30 seconds

8 Double Dumbbell Squats, 50 lbs

Rest 30 seconds

 

C. 

Tempo Back Squat

Every 2 Minutes for 10 Minutes (5 Sets)

Set 1 - 3 reps @ 70% of 1-RM Front Squat

Set 2 - 2 reps @ 75%

Set 3 - 2 reps @ 80%

Set 4 - 1 rep @ 85%

Set 5 - 1 rep @ 87.5%

 

D.

For Time:

Row 400 Meters

10 Bar Muscle Ups

Row 400 Meters

20 C2B Pull Ups

Row 400 Meters

30 Pull Ups

Row 400 Meters

 

Rest Until 20:00, then...

 

Row 800 Meters

15 Ring Muscle Ups

Row 800 Meters

========================================

A. 

Done

 

B.

Done

 

C. 

245, 265, 280, 295, 305

 

D. 

8:51, 9:03