Wednesday – Purpose / Achievement

Strength:

1) Floor Press w. a pause: 9 x 3 @60%, 1 ct pause on floor, every 60s. – Change grip every 3 sets ie. close, medium, wide. – add only 5# from last week.

2) KB 1-Arm Row w. a rotation: 3 x 12 ea. Rest 60s. – pronoted to neutral grip

Metcon:

*10:00 reviewing and practicing Double Under Technique

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

14:00 Cap

E.C.:

1a) Banded Hammer Curls: 3 x 25. Rest 30s.

1b) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

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