Saturday, 101219

A. SqT clean (high blocks, Or go high hang)

4 x 3 (target is 80-85%)

B. Complex

2 strict muscle ups

3 muscle ups

(-1) strict pull-ups

Rest 3 min x 4 sets

C. Afap

30 cal bike

30 cal ski

30 ghd sit-ups

20 cal bike

20 ca ski

20 ghd sit-ups

10 cal bike

10 cal ski

10 ghd sit-ups

* Women: 24/16/8 for cals

D. Row

Every 3 Min, complete 400m row @85-90% x 7-10 repeats

* can be done at second session today

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