Monday 11 March 2024
March 10, 2024
We will delay open 24.2 for a bit until our brand new rower arrives!
Until then, business as usual 🙂
Warm-up
AMRAP 7
10 PVC PT
10 PVC GM
10s Handstand hold
10s Squat Hold
7m Duck walk
10 Jumping squat
10 Back Squat (bar)
10 Front Squat (Bar)
S&T (25 minutes – this is a lot of work, quick but sufficient rest between sets)
3-2-2-1
Pause Back squat (1 Second)
*Start at ~40% of 1RM BS and work up to a heavy.
2-2-2-2
Back Squat
*Start at ~70% of 1RM BS and work up to a heavy
Workout
21-15-9
Double DB front squat (2×20/2×15)
HSPU
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