Level 1 and Level 2 - for those not competing.
A. Push-up practice- AMRAP (- 2) x 5. Perfect form. rest 1 minute.
B. 1 arm DB row @2020 8-10 per arm. Rest 30s between arm.
C. walking lunges unweighted 20 steps. Rest 1 minute x 5.
D. Front leaning rest. 30s on / 30s x 8.
For those competing Saturday
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row sprints 20s. Rest 1:40 x 5.
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