24/7/17

Sat

 

Start class @ 0:04 past the hour

 

0:00 - 21:00

A)

20 x back squats @ 205,125

12 x back squats @ 235,145

6 x back squats @ 265,155

2 x back squats @ 275,165

 

28:00 - 48:00

B)

20 min amrap

10 x bar dips

Wall balls 5,10,15,20,25,30... 

16 x alternate dumbell front rack lunges (15,10kg)

-dips and lunges stay the same, wall balls go up by 5 every rd.

 

C)

5 x 10 reverse grip barbell rows

5 x 10 one legged dead lifts

 

Optional accessories

5 x 6 bar muscle ups

5 x 20 band pull aparts

5 x 12 ghd sit ups