Prepwork: Z, Pumps, Bar hangs
12kg stretches/armbars
16kg TGU x 2/2reps
16kg Halo's x 8/8reps
Stacked Press + Pullups: 20kg/8kg(62lb) + Tact pullups
10sets x 1/1reps +2 pullups
Circuit: 3rounds of
24kg 1h swings right x 10
24kg Cleans right x 5
24kg 1h swings left x 10
24kg Cleans left x 5
Pushups x 10
Rope work: 4mins non stop (resting only to switch grip or change exercises) this was brutal!
Double Waves (overhand/underhand grip)
Crossovers
Woodchops
Alternating waves (overhand/underhand grip)
Finished w/ Z, brettzel, bar hangs
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2 comments:
love the ropes!
Me to! This weather has been good to get outside and put them to use. Hope things are good John
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