Friday, September 23

Front Lever Progression (4 x :30 on/ :15off)

4 x (:30 On :15 Off) (1) Lie on back (2) Take support from rig with two hands (3) Lift legs up to 90 degrees (4) Bring legs down in a controlled and slow motion (similar to bringing the legs down in T2B).

Bench Press (3 x 3)

In 12 min. TC Start working @ 5 reps 55% 5 reps 60% 5 reps 65% 3 reps 75% 3 reps 80% 3+ (AMRAP) x 85% 1 RM Bench Press

Metcon (Time)

''Half Murph'' 800m Run 150 Air Squats 100 Push Ups 50 Pull Ups 800m Run Must be done in order. All 150 squats, then 100 push ups finally 50 pull ups. in the case of bad weather, the run will be a 1000 row