Monday:
Barbell Strength:
Back squat: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.
Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice
WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »