Monday 17.6.19
4 sets
A1. Back Squat
1 set of 5 reps @ 40% of 1RM
2 sets of 5 reps @ 50%
1 set of 5 reps @ 60%
No rest
A2. Dumbbell bent-over rows
10 reps
No rest
A3. Double unders
40-50 reps
No rest
A4. Supinated chin-over-bar isometric hold
20-40 seconds
Rest 90 seconds between sets
*focus on quality over speed
AMRAP 16
10 dumbbell box step-overs @ 25/20kg & 20”
-then-
3 rounds
10 toes to bar
25 wall balls @ 9/6kg
-then-
30/20 cal AB