5×10 ring row (or body row)
then
5×10 TTB
then
5×15 incline press
5×10 ring row (or body row)
then
5×10 TTB
then
5×15 incline press
run 5k and do 7 burpees every 3 min
Back squat
10×10 with 1 min rest
then lunges
5 rounds of 1min on 1min off of shoulder press
then
same for pullups.
Row 3-5k
pullups
core
Front squat – progression 5×5
core cooldown
5×5 bench
5×15 incline bench
3x max rep dips
cool down run
20 x 3 EMOM
Front squat pyramid
12 @50%
10@60%
8@68%
4@77%
2@85%
4@77%
8@68%
10@60%
12@50%
bench 8,5,3
then 2 sets of descending pyramid (4-5 drops)
then
30 pull ups
then lat pull down 2 sets of descending pyramid (4-5 drops)
Buy in: 1000m row for time
Metcon:
10 min AMRAP
bear complex
Cash out: 1000m row for time
Thruster waltz
pick up what’s next from yesterday
90s rest
10×10 barbell shrug
then
10×10 leg curl
then
10×10 calf raise
what’s next (time permitting)
TBD rounds of
london bridge (3touch)
floor wipers 10 (r+l=1)
TGU 10
1 mile run
50 GHD
1 mile run
25 decline leg/hip raise
25 TTB
1 mile run
superset:
DB incline press
body rows
then superset:
pull ups
parralette push up
Increasing weight between blocks.
5×10
5×8
5×6
5×4
5×2
Get some ingredients and lift
3 batches of:
3 rounds straight thru then rest
5 hang power clean +2 push press+ 10 front squat
10×5 (50 rep bench press)