160729@금요일

Warm-up

• 10 PVC Passthroughs

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 100 Single Unders

3 rounds:

• 10 Ring Rows

• 5 Inch Worm Push-ups

Strength

Bench Press 1RM 80kg

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM (플레이트 작은 무게가 없어서 61kg로 셋팅해서 13개)

Weighted Pull-ups 1RM 10kg

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM (10개) 중량조끼 착용

Accessory 12-10-8 reps:

• Dumbbell Alternate Bicep Curl

• Wide-Grip Standing Barbell Curl 12-10-8 reps:

• Close-Grip Barbell Bench Press

• Dips

Conditioning “Tabata This!”

• Tabata Row (calories)

• 1 min Rest

• Tabata Air Squats

• 1 min Rest

• Tabata Pull-ups

• 1 min Rest

• Tabata Push-ups

• 1 min Rest

• Tabata AbMat Sit-ups

2. 21-18-15-12-9-6-3 for time : 12"34 Row (cal) DL # 61kg