Strength
1) Overhead Squat - 3x5 reps
2) 5-3-1 Back Squat - week 1
Gymnastics
1) Strict Chin ups - 5x10 reps (add 5-15 lbs)
2) L-Sit Holds - 6x10 second
Met-Con
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift - 225/155 lbs
30 DB Push Press - 40/30 lbs
50 Kettlebell swings - 53/35 lbs
Row 20 calories
10 Muscle-ups
Dan this is great! Thanks for posting ur times its great trying to shot for ur scores.
ReplyDeleteNo worries Matt, I'm glad you found this site. Feel free to post your results.
ReplyDeleteMet-Con - subbed band good mornings, 45 lbs DB push press, and 100 double unders (no rower)
Time - 16:52 min
Overhead Squat - 185, 205, 215 lbs
5-3-1 Back Squat - 280 lbs x 17 reps
Strict Chin ups - done (no weight added)
L-Sits - done