Saturday, July 16, 2022

A1. Tempo bench Press

4 sec. lower

work to a tough 3 reps. over 4-5 sets

A2. Strict pull up

add weight here if you can

6 reps over 4-5 sets

*can sub in inverted rows

B. Workout

"walnut beach creamery"

Teams of 2

minute 0-10:00

2K row - shared

max rope climbs or pull ups or bar MU [while one person is working the other must complete devils press]

minute 10:00-20:00

4K bike erg

max wall walks

[while one person is working the other must complete ::10 chin over bar hold]

minute 20:00

run 900m together