3 sec negative, 1 sec pause at top and bottom
3x10 then a burnout set no tempo no band.
Burnout: 31
3 rounds
12 empty bb skull crushers w 3 sec neg
20 light db skull crushers
Used 20# db
4x10 each arm hammer curls
35
40
50
50
15min amrap
1-2-3-... Powerclean and jerk 155#
1 round of Cindy
Total: 2 cleans into 9 set.
Quick singles
Ub thru 4set then push ups were 5-3-2 with quick breaks.
This was fun and I kept moving throughout. Won by a full round.
No comments:
Post a Comment