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Strong core, go deeper.Sets 5 Overhead Squats | 95 lbs 5 Overhead Squats | 115 lbs 5 Overhead Squats | 135 lbs 5 Overhead Squats | 155 lbs 5 Overhead Squats | 175 lbs -
unbroken deadlifts and 5 reps per handstand push ups. To break next time.21-15-9 reps of: Deadlift, 225 lbs Handstand Push Up
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Good form, no jerking of weights.Sets 1 Push Press | 155 lbs
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Free weightsSets 10 Front Squats | 135 lbs 10 Front Squats | 155 lbs 10 Front Squats | 175 lbs 10 Front Squats | 195 lbs
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used 50# kettlebells3 rounds of: 50 Double Unders 25 Push-ups 1 Farmers Walk (Dumbbell), 100 lbs, 100 m
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Interval : rest 2 mins Run, 200 m | 0:43 Run, 200 m | 0:43 Run, 200 m | 0:41 Run, 200 m | 0:40 Run, 200 m | 0:44 Run, 200 m | 0:50
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7:00 AMRAP: 15 Ring Dips 5 Snatches, 135 lbs
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7:00 AMRAP: 15 Box Jump (24 In.)s 5 Snatches, 135 lbs
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7:00 AMRAP: 15 Knees To Elbows 5 Snatches, 45 lbs
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total score for tabata was 469Tabata Air Squat, 205 lbs, 68 in Tabata Pull-up, 205 lbs, 68 in Tabata GHD Sit-up, 205 lbs, 68 in Tabata Double Under, 205 lbs, 68 in Tabata 10 Meter Shuttle Run, 205 lbs, 68 in Tabata Push Press, 45 lbs
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total 120 reps max back squats- continuous at 15 reps at each round at body weight of 205 max overhead press- first 9, sec 10, 10,10, last round 6 reps at half body weight of 1155x 3:00 AMRAP: 15 Back Squats 9 Shoulder Press Resting 1 min in between each AMRAP.
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each round increase row by 250 meters, 25 sit ups increase, and 1 extra rope climb per round ascending as round track further.4 rounds of: Row, 250 m 25 AbMat Sit-ups 1 Rope Climb
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need unbroken thrusters pull ups need to be unbroken21-15-9 reps of: Thruster, 95 lbs Pull-up
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push ups unbroken pull ups unbroken rest on squatsEvery 1 min for 30 mins: 5 Pull-ups 10 Push-ups 15 Air Squats
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225 deadlift3 rounds of: 8 Deadlifts 225 lbs 400 m Runs
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