10.30.18 Pull Up Work & 20 Min AMRAP

STRENGTH

A)

4 Rounds of:

8-10 Wide Pronated Grip Inverted Rows

6-8 DB Hammer Curls (heavy DBs)

Rest 90s-2:00 between rounds.


B)

Warm-up HSPU + T2B

x 2-3 sets of 5 each


METCON

AMRAP 20:

Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges 40-50/25-35#

9 HSPU

Rest 60s after each completed round.

Steve Musha