Fri 11.23.18


Front Squats
5×3 @50%
Every 2 min
Set 1: 5 second down, 5-second pause, 5 sec up
Set 2: 4, 4,4 sec
Set 3: 3, 3, 3,sec
Set 4: 2, 2, 2 sec
Set 5: 1, 1, 1sec

Ladder For Time – 12 min cap 

  • 5-10-15-10-5 Pull Ups (FB: C2B)
  • 20 Walking lunges 1 for 1 (35s/20s) Holding 2 KB/DB

Away from the whiteboard 

  • 7 DB Overhead Tricep Extension
  • 10 DB Hammer Curls
  • 7 DB Overhead Tricep Extension
  • 10 DB Hammer Curls
  • 10 Split Squats 1 for 1
    • = 1 set
    • do 3 sets in total
    • the above is not a typo
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