P A. q(1:00) x 12 1 CJ *sets 1-4: 70% *sets 5-8: 75% *sets 9-12: 80% *Speed and Technique focus F A. (1:00) x 12 *sets 1-4: 2 above the knee HPC *sets 5-8: 2 below the knee HPC *sets
04 13 23
Open gym today from 10:30-12 Regular classes are still on A. 3 Rounds, T(2) or solo [40]:27 Echo Bike Cals (1PW) or 35 BikeErg Cals (Solo)[2] HS or rope climb practice18 Echo Bike Cals (1PW) or 25 BikeErg Cals (Solo)[2]
04 12 23
A. q(2:30) x 5 2 Dead-stop sPress + 2 sPress *Start at 65% of 1 RM and increase each round B. q(4:30) until 60 kHSPU or 40 sHSPU AMRAP [3] 50-100 DU 20 Reverse Lunges (back rack 95/65 or BW)