a) 3x10 front squat (add 10# per set from last week). rest 1:00.
3x20 ghd sit ups. rest 1:30.
b) 4x1 front squat (heavy). rest 2:00.
c) row/airdyne
10 sets- 250m row, :45 rest, ad 1:00, :45 rest.
d) interval work (preferably with a partner)
8 rounds
50m prowler push 275#/185#
max hand release push ups
**while partner pushes sled, hit push ups until they return. then switch**
**if no partner, hit sled push, then max push ups in same time, then switch**
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