Buy in:
A. Front Squat : EMOM x 10; 3 reps @ 70-75%
I did it at about 70%. I did all reps on all sets in allotted time at 195. It felt very easy at some points. Thought I would have been fatigued in later sets but was felling good.
B. MAP Training - @85%
AMRAP 10
Row 350m
12 OH Walking Lunge (shoot for narrow group) (95/63)
9 T2B
This was a difficult one to do mainly due to the fact I had to go upstairs on other side of building to get to rower. Lost a lot of time in my travel. Only positive part was able to do all reps unbroken. Completed 2 full rounds plus 8 WL.
Rest 5
AMRAP 10
3 Muscle Ups
6 HSPU
18 CAL AD
Another difficult one to do because font have the right equipment at this facility. No rings or a good bar to do muscle ups. Or an air dyne bike. Had to adapt and do 3 pull ups with 3 dips and then do the bike on a regular stationary bike. Was able to finish 4 rounds plus pull-ups/dips and hspu as well as 8 cal on the bike. Legs were pretty dogged when done this workout today!!
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