Warm Ups:
5 Rounds between sets of:
- 5 Bent Leg GHD Sit Ups
- 6 Hollow Rocks
- Samson Stretch
SWOD:
Box Squats:
- Warm Ups: 55x5, 145x4, 235x3, 325x2,
- Work Sets: 415x1, 375x3, 335x5
Bench Press:
- Warm Ups: 50x5, 140x4, 230x3, 320x2, 410x10 sec hold, 355x1
- Work Sets: 325x3, 295x5, 265x10
Metcon:
4 Rounds NOT for time of:
- 5 CTB Pull Ups
- 10 Ring Push Ups
- 15 Squats
Still working through a nasty chest/head infection so I cut the metcon way short and intensity was way down. Strength is there, though, so that's good.
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