8 sets, every 1:30:
3 front squats @20X1, start @7-8/10, add 0-10lbs per set
Every 4:00 x4 sets:
5-4-3-2-1 reps of
Barbell bent over rows
Push-ups
+ 20 abmat sit-ups to finish the round
8 sets, every 1:30:
3 front squats @20X1, start @7-8/10, add 0-10lbs per set
Every 4:00 x4 sets:
5-4-3-2-1 reps of
Barbell bent over rows
Push-ups
+ 20 abmat sit-ups to finish the round
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
A Kilo website. All rights reserved.