P
A. Back Squat:
5@36%, 5@45%
3@54%, 3@63%, 3@72%, Max reps @81%
OTM [12]
B1. DB Split Squat 6-8 (Left leg) (DB at sides, back foot elevated)
B2. DB Split Squat 6-8 (Right leg)
B3. 6-8 Strict Pullups/Chinup @ 2021
C. 5 Rds:
Row 15/12 Cals (pace must increase each round)
12 WB
9 KBS (70/53)
0:15 hollow
This is a rowing workout. All focus is to increase pace each round. Pick starting pace wisely.
D1*. 3 sets: DB Single Leg RDL @ 2011; DB touches outside of opposite foot.
D2*. 3 sets: 5 Strict Toes to Rings (legs straight, toe pointed)
F
A. same
OTM [12]
B1. DB Split Squat 6-8 reps (Left, Elevated rear leg not required)
B2. DB Split Squat 6-8 (Right)
B3. 2-4 Max Effort Negatives
C. 5 Rds:
Row 15/12 Cals (pace must increase each round)
9 KBS (53/35)
0:15 Hollow
0:15 Rest