Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 5 reps @75% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 5 for a bunch of sets
B1. Push Press @11×1, 5-3-3-2-2 – 1min
B2. Legless/Legs Rope Climb to 15ft, 2 reps x 5 sets
or Strict Weighted Supinated Pullup @20×0, 2-3 reps x 5 sets-1min
or Banded Pullup @20×0, 3-5 reps x 5 sets-1min
or Ring Rows @20×0, 4-6 reps x 5 sets-1min
C. AMRAP in 10minutes
In teams of 2
Row 12 cals/Airdyne 15 cals – partner holds kb in either hand
*10 burpee penalty each if kb hits the ground @ any time
Earned, Not Given