Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: all they had was Dumbbells could get it to stay in my back did all sets no weight
A2: 15, 12, 13, 11, 12
Couldn't do the AMRAP Ceiling was too low, went outside but there was water on the roads and a lot of snow on the grass.
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