Strength:
4 Sets:
14 Deficit Reversed Barbell Lunges (BTN, 7/7 alternating)
Metcon:
For max reps:
Tabata Box Step-ups (#22.5/15,x1)
Tabata Assault Bike (cal)
Tabata Toes-to-bar
Tabata Row (cal)
Tabata Goblet Squat (#22.5/15,x1)
Competitors:
A)
Strength:
20min to find:
1rm technical Deadlift
B)
20min AMRAP (WITH A PARTNER):
30 Cal Bike
30 Thrusters (55/35)
30 Hang Power Snatches (55/35)
10 Rope Climbs
Bodybuilding: 4 super sets:
- Biceps curl x10 AHAFA
- bench press x10 AHAFA
- GHD SITUPS X 15