12.01.12
bench press : 6 x 3 @ 75-80% 5 rounds
bench press : 6 x 3 @ 75-80% 5 rounds
warm up : 3 sets : light 3 behind neck
bike warm up 3-min at 60/50 rpm rest 1-min 2-min
Deload Week 4 x 10 : back racked alternating leg
5 rounds : emom 2 rope climbs 4 wall walks
for time 200 double unders 60 db hang clean &
"Fight Gone Bad" 3 rounds : 1 - min amrap
Please arrive a few min early, class will start promptly
Deload/Bodybuilding Week 3 x 10 : shoulder press 3 x
Deload/Bodybuilding Week 3 x 10 : pendlay row 3 x