125: Wednesday

AM

New Jowsey warm up: combination of thoracic mobilisation, forward walkig lunges and side lunges with rotation through thoracics and narrow stance, toes forward OHS w/7kg bar.

30′ AD @Z1, Av. HR = 129bpm

PM
A. Strict press – 5×10 Rest 90s = 50/”/”/45/”
B. Strict Pullups – 5×8-10 Rest 90s = 10/”/”/9/8
C. Hip extensions – 5x 15-20 @ 31×1 rest 90s = 16/12/11/10/12 (rested 2′)
+

AMRAP 12
3 Muscle Ups
200m Farmers Walk @ 24kg each hand
20 GHD Situps
Rest 30s = 3 rds + approx 50m farmers walk.

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125: Wednesday

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