3 sets of:
5 Back Squats with 3sec. eccentric
@ ~70% (2RIR for every set)
3 sets of:
8 rom. DL with 3sec. ecc.
6-12 Def. tempo push ups @ 2111 (on 2'' plates - scale to elev. push ups on box or bar)
- rest as needed between sets -
3 sets of:
6-8 single arm ring rows (each side)
10-20sec. L-sit
- no rest between movements -
I.Teams of 3
0:00 - 12:00
Buy-In 10 Syncro Burpees
Bike 20-15-10 cal
Row 10-15-20 cal
DU 50-60-70
- Waterfall style, timecap 12 min -
Then
14:00 - 38:00
II. E2MOM for 24' (3 Rounds)
1. 400m run
2. 25/18 cal Row
3. 15 Target Burpees (6")
4. 90" Bike for cal