CFT 02262020

Warm-up
3 Rounds
5 Strict pull-ups
5 DB OHS e/s
500m Row

 

In 7 Minutes;
Build to tough OHS for the day

-then drop to 65%-

EMOM for 6 Mins:
4 OHS @ 65% of heavy single
4 Chest 2 Bar Pull Ups

Barbell Cycling:
12/10/8/6
75lbs/95lbs/105lbs/125lbs

Ground to Over Head

Rest 45 Secs between movements,
Rest 2 Mins between sets

Conditioning:
8 sets of:
500 Meter Rows @ 90% effort
Rest 1:1

All rows should be within each other by +/- 5 seconds.

If you fall off by more then 5, rest 2 minutes and finish the session at 80% effort for the rest.

 


Leave a comment

x