P A. 3 RFT [18] 45/35cal Row 30 T2B, V-ups or ABMSU 15 BP or pushups *135/95. Only individuals who have 15+ pushups should be bench pressing in this workout *if bench pressing use a stand alone rack to leave
04 06 23
A. T(2-3):[4:00] on / [1:00] off, [30]P1: Row 15/12 Cals while P2: Carry 2 Gym length (2xKB FC or SB)*P2: Row 15/12 Cals while P1: CarrySki or Run 12/9 Cals (1PW, switch anytime)Synchro Devil’s presses WRT *Or weakness skill practice
04 05 23
A. q(1:00) x 12 1 sPress set Sets 1-3: 4 @ 65% Sets 4-6: 3 @ 70% Sets 7-9: 2 @ 75% Sets 10-12: 1 @ 80% B. AMRAP [7]: 2-4-6-8-10…ofKB Goblet Squats 70/53 kHSPU, DB PP or fat bar