Wednesday, 12/26/18

Weightlifting

4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)

A: T-bar Row (10reps each round@135/95)

https://youtu.be/ExL0-gJcUbs
Tbar row info @7:54

B: Shoulder Press ((7+, 9+, 11+)@75%, 70%, 65%)

C: GHD Situps (10 each round)

D: Bike (15 cal each round)

E: 90 Second Rest

Metcon

Metcon (Time)

For time,
1000m row
50 Thruster 45/35
30 C2B pull-up

(15min)

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