First,
21/15/9 of:
Dumbell Push Press, 1/4 Bodyweight
Pullups
Squat 1/2 Bodyweight, Front or Back Squat - your choice
Then,
Run 1 mile or Row 2K or Bike 3 miles
Post your times
Dessert: 3 laps (210 yds) Farmers Carry, 20KG KB or 35 lb Kettlebags
AM Crew:
ReplyDeleteCarl D - as rx, 20:55
Tom P - sub barbell push press, otherwise as rx, 21:50
PM crew:
ReplyDeleteMick A; 16.40, jump pullups, 40KG squat, 2x20# DB, bike 3 mile
Rudy G: 18.20?, 45KG squat, 2x25 DB, 1 mile run
Carrie B: 20.15, 40# squat, 140# counterweight pullups, 2x20# DBs, 1 mile run
Brian: 18.50, jump pullups, 40kg squats, 2x20 DBs, 1 mile run
Rob G: 16.40, kip pullups, 2x25 DBs, 40K squats, 1 mile run
JT: 19.30, kip pullups, 45KG squats, 2x25 DB, 2K row
Great workout!
ReplyDelete