Friday - Vertical Push/Pull + Bike Sprints
A1. Push Press @ 11X1, 2-3 reps x 5 sets, 1:30 min
3@75#/3@80/3@85/3@90/1@95
3@75#/3@80/3@85/3@90/1@95
A2. AMRAP C2B Chin-ups x 5 sets, 1:30 min
4 pronated / 5 supinated / 4/4/4
4 pronated / 5 supinated / 4/4/4
B1. HSPU to Adjusted Depth @ 20X0, 4-6 reps x 4 sets, 1:30 min
to skinny side of ab mat - 5/5/6/6/4
to skinny side of ab mat - 5/5/6/6/4
B2. Weighted Pronated Negative Chin-ups @ 3 sec lowering, 3-5 reps x 4 sets, 1:30 min - jump your chin over the bar to start
oops did supinated - 5@10#/5@12.5/5@ 15/5@17.5
oops did supinated - 5@10#/5@12.5/5@ 15/5@17.5
C. Bike Sprint @ tough tension, 20 sec ALL OUT x 5 sets, 1 min b/t sets
ran out of time
ran out of time
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