A. Box Squat 10×3 @60% + chains – vertical shin off box critical, box at parallel
B. Bench Press 3-3-1-1-1
C. AMRAP 12 min
5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)
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A. Box Squat 10×3 @60% + chains – vertical shin off box critical, box at parallel
B. Bench Press 3-3-1-1-1
C. AMRAP 12 min
5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)
A. 265+chains across
B. 205-225-235-245(f)-245(f), slight hamstring pull on 1st 245
C. 10+12 – guarded hamstring
This is interesting. Better than running with a tube strapped to your face for 12 minutes:
http://www.concept2.com/indoor-rowers/training/calculators/vo2max-calculator
On our 90% coaches row, I would’ve been 61 or so