5/18/20

Today was a rough workout... looked very simple on paper, but it totally kicked my ass... tempo and rest intervals were brutal.

Warmup
3 Sets:
12 Standing Band Pull-Aparts (1 second pause at top of each rep)
10 Russian Step up (per leg)
:30 Tall Plank Shoulder Taps

-Complete

A.
Super-Set:
Back Rack Split Squat*: 2110; 8-10/leg; rest 60 seconds x 3 sets (*rear foot on 4-6" plates)

Pronate Strict Pull-up: 2011; 8-10 reps; rest 60 seconds x 3 sets

-Back Rack Split Squats were 3 x 10 with 115#

-Pull-ups were 3 x 10

B.
Super-Set:
Cyclist Front Squat: 31x0; 8-10 reps; rest 60 seconds x 3 sets

Chainsaw Row: 20x2; 8-10/arm; rest 60 seconds x 3 sets

-Cyclist Squats were 3 x 10, 8, 8 with 115#

-Rows went 3 x 10 with 50#

C.
AMRAP 5 Minutes:
2-4-6-8-10-12...
Alternating KB Gorilla Rows (72/53#)
*5 Cal Bike between each round

rest 2 minutes

AMRAP 5 Minutes:
2-4-6-8-10-12...
Knees-to-Elbows
*5 Burpees between each round

rest 2 minutes

AMRAP 5 Minutes:
2-4-6-8-10-12...
Dual DB Hang Squat Clean (50/35#)
*5 Cal Ski between each round

-Complete ... don't remember the exact scores, all of the pieces were at 10 or 12+ rounds/reps ... tough aerobic conditioning

D.
ROMWOD

-Complete