If anyone’s upper body has been feeling in “pain”, not just sore (especially if you been coming regularly) mind sending me a message (Nathan) thanks!!!
Friday – Upper Int/Varied + DL Speed EMOM + 10-15 min Varied
A. 10 min AMRAP
Rope Climb to 12ft – 1,1,1,1,1,etc
Strict Ring Dips – 1,2,3,4,5,etc *can scale these with pushups, ring pushups
A. Scaled – 10 min AMRAP
Supinated Grip Ring Rows – 3,6,9,12,15,etc
DB Floor Press @ challenging load – 3,6,9,12,15,etc
C. Deadlift @ 11×1, 1 rep @ 78% every 45 sec x 12 reps
D. For Time:
60/50 Cal Rowing
40/30 Cal AirBike
30 Burpees over 20/24” Box
20 Hang Squat Cleans @ 75/115lbs
10 DB Snatch @ 50/75lbs