Sunday
Row 175m @ 100% effort, rest 4:1
+
12 min EMOM
1st- 1 Strict Muscle Up + 5 Muscle Ups + 5 Ring Dips (if you start failing the strict, that’s fine just skip it)
2nd- 35 Double Unders
+
Bike 3 x 15 Cals Max Effort, rest 3:1
Row - Done
EMOM - did 1 round and couldnt repeat. Ended up doing 2 wtd MUs/min for 6 sets
Bike - Done 20sec/22sec/29sec
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