06 15 18

P

A1. Front Squat: 5@36%, 5@45%, 5@54%, 5@59%, 5@68%, ME@77% of (1RM + 20lbs)

A2. Wide Grip Pullups: 3 sets x (8-10 reps)

 

OTM [9]:

B1. 8 Pistols (box or ground) Left leg

B2. same, Right

B3. 10-15 Strict Press (45/33)

 

C. FT:

Run 600m

3 rds of (20 WB + 40 DU)

Run 600m

 

F

A1. same

A2. Pullups: 3 sets of (3-6 negatives)

 

OTM [9]:

B1. 12 air squats

B2. 9 Jumping Squats

B3. 10-15 Strict Press with plate (start at chest)

 

C. FT:

Run 400m or Row 500m

3 rds of (20 WB/Goblet Squats + 5 Burpees)

Run 400m or Row 500m

 

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