Wednesday, February 10

Wednesday Vertical Push/Pull + Tester + Easy Run Flush

A1. Wtd Push Ups, 5 x 4-5, rest 5 sec

A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec

A3. Assisted Pull Up @ 50A0, 5 x 4 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

+

12 min AMRAP

12 Wallball, 20#

5 Toes to Bar

12 Box Jumps, 24”

5 Pull Ups

+

12-15 min easy run constant jog 

A1: used a 15# completed all reps

A2: 19, 17, 16, 16, 17

A3: did all reps felt it in my lats

A4: felt better but was still a struggle

12 AMRAP:

4 rds and 24 reps. Kipped the pull ups