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