warm up
burpee broadjumps x 20
400m backward run
25 ghd sit ups
25 ghd back extensions
5mins total of:
alternating overhead hold @ 45# / 2 x 25# plate holds (pinch grip)
workout
back squat
warm up 3 x 10
work set 7 x 3 for 3RM
5min rest
30-20-10 for time:
wall ball shots @ 20#
ring dips
burpee broadjumps x 20
400m backward run
25 ghd sit ups
25 ghd back extensions
5mins total of:
alternating overhead hold @ 45# / 2 x 25# plate holds (pinch grip)
workout
back squat
warm up 3 x 10
work set 7 x 3 for 3RM
5min rest
30-20-10 for time:
wall ball shots @ 20#
ring dips
2 comments:
coogan. 200. 155# / 17:20
dustin. 166. 235# / 6:51
jenn. 115. 100# / 9:58
christian. 155. 275# / 4:34
caleb. 155. 255# / 5:50
harry e. 243. 135# / 6:36
turbo j. 159. 310# / 4:04
luis. 135. 175# / 8:29
dr j. 180. 315# / 4:21
lorena. 128. 115# / 7:11
cr. 159. 275# / 4:05
aaron. 220 365#/6:01
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