AM - mixed MAP sets (short int)
10 sets @ high effort:
7 toes to bar
7 shoulder to OH @ 75lbs
12 DL @ 75lb
12 alternating step-ups onto 20"
60 sec b/t sets
*I want you to adjust the work order every set. Goal is same time per set no matter the order.
10--- i felt really good this was actually pretty easy for me. If the DL and s2oh were together, those were the slightly shorter sets because there was no time needed for transition
PM - skill + moderate aerobic
2k Row @ 2:15/500m
+
10ft handstand walk OTM x 10
+
DB ManMakers @ 25/hand, 3 perfect reps x 5 sets, 1 min - make every aspect of every rep perfect
+
KB Snatches, 10/arm @ 24kg x 3 sets, rest as needed b/t - smooth
+
2k Row @ 2:15/500m
9-- felt good, completed everything as written
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