7/11/18 C10403

July 10, 2018

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-25:00

"Super Set"

Push Press                  Bicep Curl

2 x 10 @ 30%               3 x 12 @ M25% BW

2 x 8 @ 40%.              

3 x 5 @ 50%.                  

 

MIDLINE 25:00-35:00

"AMRAP 7"

- 10 T2B / K2E

- 20 KB Russian Swings @ 15% DL

- 30 MB Russian Twist (20/14)

 

GENERATOR 35:00-55:00

3 Rounds: (5:00 Clock)

- 400m Run

- 20 DB Hang Clean & Press (Alternating) @ 20% C&J

- 10 C2B Pullups / Pullups

 

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