2-3 minute Banded Scarecrow
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2 Rnds:
15 Ring Rows
15 HR Push Ups
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SKILL-BASED Warm-Up
3 Sets:
30s D/U Practice
15 V-Ups
12 Push Press (115#)
10 Pull Ups (fast & efficient)
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Back Squat
E3M x 5 (15m)
6 @ 65%
4 @ 75%
2 @ 85%
1-2 @ 90%
1 @ 95%
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Max UB Reps @ 83%
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3 Sets for Time:
20 Cal Row (15)
15 Burpees over Erg
60 D/U
15 TTB
20 Cal Bike (15)
3m REST b/t Sets
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E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21
Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41
tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49
5:37 (53.3 / 1:30)
13:50 (46 / 1:26)
22:38 (59 / 1:17)
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