Vise / Vise Downtown
-Strength-
A1. Bench Press 3 sets of 5 reps
A2. Weighted Pull up, 3 sets of 5 reps
Go back and forth between both lifts. Complete a set of each on a 4 minute clock. Use the same weight for all three sets. If you go up in weight for either set 2 or 3, that then becomes your first set and you must complete 2 additional sets at that weight.
-Conditioning-
For reps and time:
As many hand release push ups as possible in 2 minutes
Rest 2 minutes
As many ab mat sit ups as possible in 2 minutes
Rest 2 minutes
Run 1.5 miles (Injuries: Row 2500 meters)
Post all results to comments.
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