Strength 24-04-2018
1) Push Press: 1RM. Rest 2:00
- Beginner: 5 x 5, adding weight if form permits.
Conditioning 24-04-2018
Every 4:00 x 5 sets:
7 Burpee Pull-ups (do burpee only if attending Wednesday)
15 Toes to Bars
20 DB Renegade Rows (total)
30 Double Unders
- Rx+: 5/3 Burpee Ring Muscle-ups
- Score = fastest split
- Athlete Choice of DB Weights for Renegade Rows
Extra Credit 24-04-2018
Upper body Giant Set #3
1a) Seated Incline DB Curls: 3 x 8-10. No rest.
1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.
1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.
Open Gym
Make a note of your achievements in 'Open Gym'