150822 Invictus

Warm up:
5 min DROMs

A: E2M10 (5 sets)
20 walking lunges (#45)

B: E3M15 (5 sets)
Bench Press 4-6 (#175)

C: 3 sets of
Single arm DB rows x 8 ea hand @2111 (#45)
Rest :45
Hollow rocks for :60
Rest :45

150308 Invictus

A: 15 min to 1RM Front Squat (180)

B: EMOM for 15 min

-5 FS @ 65-75% of 1RM (120)

-200m run

-20 ring dips, or how many you can get done in :45 (7,8,7,7,5)

C: EMOM 4 6 min

-KB Row (55#) x 5 @ 4-1-1-1

-Bottom's Up Kettlebell Carry 25 yd ea. arm

141206 Bench Press & KB row

Warm up:
5 min Airdyne
5 min DROMs

A:
Four sets of:
Bench Press x 6 (155#)
Rest 1:15
Single-arm KB row x 10 (55#)
Rest 1:15

B:
For Time:
Row 1000m (4:04 Airdyne equivalent)

Then...
5 rounds for time of:
20 Wall ball shots
10 ring dips (blue band)
Time: 17:29