friday

9
Jan

friday

1.emotm x 5 minutes
evens = 5 bar mups
odds= 10 kip dips
 
2. for time
run 800
5 ovhd sq 95/65
20 kbs 53/35
run 600
10 ovhd squat
15 kbs
run 400
15 ovhd squat
10 kbs
run 200
20 ovhd squat
5 kbs
 
extra conditioning:
clean complex x 4-6 sets
deadlift x 6
h power clean x 6
thruster x 6
back squat x 6
full power clean x 6
bent row x 6