25
11 '18
FL1
5 rounds for time:
15/12 cals bike
15 wall balls 20/14
FL1
For time:
Run or row 5K
25
11 '18
COMPTRAIN
“BANE”
For time:
40 handstand push ups
20 ring muscle ups
10 rounds of “MACHO MAN”
“MACHO MAN”
3 power cleans
3 front squats
3 push jerks
185/135
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of 3 exercise of your choice
Weightlifting
30 PVC hip snatch
Gymnastics
30 slow false grip ring rows
Core
2 rounds
10 GHD situps
10 GHD side bend right
10 GHD side bend left
