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Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 80%
*Set 5: 4-5 reps @ 85%
Rest 2 minutes between sets
B.
Rx
Two sets for max reps of:
90 seconds of Assault Bike for calories or Front Squat 40/25 Kg
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories or Power Clean 40/25 Kg
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
Scaled
Two sets for max reps of:
90 seconds of Assault Bike for calories or Front Squat 40/25 Kg
Rest 30 seconds
90 seconds of Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories or Power Clean 40/25 Kg
Rest 30 seconds
90 seconds of Dips
Rest 30 seconds
Basic
Two sets for max reps of:
90 seconds of Assault Bike for calories or Front 30/20
Rest 30 seconds
90 seconds of Wall climb
Rest 30 seconds
90 seconds of Rowing for Calories or Power Clean 30/20 Kg
Rest 30 seconds
90 seconds of Chair Dips
Rest 30 seconds
Motivation.
Non aspettare che la tua nave arrivi in porto, nuotale incontro.
