A – Back Squats – 2 reps EMOM x 10 @ 60% 1RM
230
Little to no discomfort here. Felt good and solid.
+
B1 – GH Raises x 8-10, 3 sec lower each rep, rest 1 min
10-10-10-8
B2 – Strict toes to bar x 8-10, rest 1 min x 4
8 across
+
C – EMOM for 16 min
odd min – 5 strict HSPU
These felt fairly easy. Used 25’s for hand standard for the first 2 rounds and that was too easy. Added a 10lb plate and slight pause at lockout position.
These were the last 3 rounds of the HSPU portion of the EMOM.
even min – 10 KBS to eye level + 15 DU’s
2 pood for KB and finished each around 32-34 seconds
+
D – DB ext rotation x 8-10 @ 30X1, rest as needed 3 sets
20-25-30