Feb 22 Stay in it for 3 min

Back squat

Amrap 3min at 65%max

rest till it is your turn

Amrap 3min at 55%


Amrap 3min at 45%

Compare April 13, 2017


Feb 21 Chesty pyramids

bench press: 9,7,5,3,1,3,5,7,9 (descending – ascending pyramid) 90sec rest

This means 3 max to a bench and know your numbers.

core: you can do this before or after depending on bench availability

50 GHD

50 floorwipers

50 hollow rock

3 sets Max parallette push up

compare Aug 15, 2017