As yesterday’s workout was designed to improve your “Fran” time – today’s workout is designed to improve your “FGB” reps…
Workout
3 rounds of the following – Rest precisely 1 minute between rounds
30 Calorie row
30 Wall ball (guys use 20lbs women use 14lbs)
30 Sumo Deadlift High Pull (guys use 75lbs women use 55lbs)
30 Box jump (24 inch box)
30 Pushpress (guys use 75lb women use 55lbs)
Overhead Press: 45, 75, 95 x 5; 115, 135, 145 x 3
Weighted pull-up: 0, 20, 30 x 5; 40, 50 X 3
Weighted dip: 0, 25, 35 X 5; 45, 55, 70 X 3
“Michael Lite” 11:30
3rounds:
400 m run
25 sit-ups
25 back ext
michael
3 rds
800m run
50 situps
50 back extensions
time: 19:43
i was to do tabata but did not have anyone to time me
Press – 95 x5 x2, 135 x5 x2, 185 x3 x2, 205, 225 lower back sore from the press.
BBH
I can time you anytime you want, baby