Saturday
0:00 - 25:00
A)
Back squats
20 x(255,150)
12 x (280,165)
6 x(310,185)
2 x(345,195)
With
5 x 8/10 dumbell z-press
32:00 - 56:00
B)
6 rds
Every 2 min
20 x wall balls
10x strict pull ups
Straight into
6 rds
Every 2 min
50 x double unders
12 x burpees
Optional accessories
5 x 5 bar muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 single calf raises