Buy in:
5 min stationary bike
5 min DROMs
10 OHS
Pull ups: 4 x EMOM for 10 min
Strength:
Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
Based on 175#; 70% = 130#
Metcon:
4 rounds for total working time of:
25 Pushups (hand release)
25 KBS 24/16kg (50# DB)
Rest 1:1
Time: 18:48
Cash out:
10 min on elliptical
MFS:
2/4/2
No comments:
Post a Comment