| Warmup 10 split squat rock backs :30 waiter’s hold x 2 sets Then practice your lifts and figure out your weights |
| Workout 2:00 active hang (accumulated) Then 3 sets of 10 (5 and 5) Goblet split squats-2 seconds down, 2 seconds up Single arm rows–2 seconds down, 2 seconds up Into 75 situps Then 3 sets of 10 (5 and 5) Goblet split squats-2 seconds down, 2 seconds up Single arm rows–2 seconds down, 2 seconds up Score is load. This is not for time. Hold yourself accountable on the tempo–be honest! There is no prescribed rest b/t rounds, but take a bit if you need it. |
| Accessory 5:00 of :20 l-hang 10 lateral raises/side |
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