Workout of the Day
Warm-Up: 3 Rounds of:* 10x Towel pull-ups
* 10x Kipping HSPU
Strength: 5x2 Hang Squat Clean @ 80% 1RM (use hook grip and take time to reset it)
Work Capacity: 4 Rounds of:
* 500m row sprint
* 500m row sustainable pace (somewhat fast but relaxed)
Extra Credit: EMOTM 10 minutes:
* 14x Pistols (7 ea leg)
Post results to comments.
warm up: done (had difficulty w/ kipping hspu)
ReplyDeletestrength: 145#, 155#x4
work capacity: 17:56
extra credit: instead of pistols, practiced muscle ups