December 7, 2015

A) Warm up:In 10 minutes or less; 3 rounds

10 alternating walking lunges with a twist

10 squats

10 pull ups

10 push ups

10 sit ups

10 superman’s

30 second/side Samson stretch
B) Take 10 minutes to build to your 7 rep max squat
C) Open Workout 12.5

Complete as many rounds and reps as possible in 7 minutes:

100/65 lbs Thruster x 3

3 Chest to bar Pull ups

100/65 lbs Thruster x 6

6 Chest to bar pull ups

100/65 lbs Thruster x 9

9 Chest to bar pull ups

100/65 lbs Thruster x 12

12 Chest to bar pull ups

100/65 lbs Thruster x 15

15 Chest to bar Pull ups

And continue through reps of 18, 21, 24, and 27, etc…Until you hit 7 minutes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s