February 18, 2020

February 18, 2020

warmup :

2 rounds of :

scap push ups x 20

bent over barbell row x 20 

20/15 calorie row 

hollow body hold x 20 sec


14 minutes to complete : 


Bench Press 2 reps 
rest 30 sec 
Strict pull ups amrap (-1) @ 20x1
rest 60 sec x 4-5 sets


notes :

L2 - max scap pull ups
L3 -  max dead hang


metcon :

2 rounds individually for time of :

10 rounds of : 
3 pull ups 
3 hspu

rest 5 minutes before repeating

notes :

L2 - 10s HS hold = 3 reps
L3 - jumping pull ups,  DB push press 35/20

*list individual times in comments

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