August 27, 2019

August 27, 2019

3 rounds :

run 600 meters (universal + 200m lap)

30 sec plank or handstand hold

5 inch worms (2 push ups + 2 air squats)


18 minute amrap of :
30 weighted sit ups 20/14
10 strict pull ups


notes :

level 2: 14/10, banded pull ups
level 3: ab mat sit ups inverted rows


Back Squat

12 minute clock :
3 x 10 reps @ tempo 4030


notes :

- 4 sec down, 3 sec up
- actually stay to tempo over adding big weights. the weight shouldnt crush you, but you should feel the fatigue by the 3rd set.
- focus on the movement, fight for positions and move well

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