08/10/2018

08/10/2018

  August 10, 2018
08/10/2018

When you realize fitness really can be THAT MUCH FUN!!
Metcon
“Captain Insano” (Time)
3 Rounds:
with a partner
40 Deadlifts (155/105)
30/20 Calorie Assault Bike
40 Hang Dumbbell Reverse Lunges (50/35)
30/20 Calorie Assault Bike

R+(OPEN): as written
Rx(PERFORMANCE): 135/95, calorie row
Scaled(FITNESS): 95/65, calorie row, 35/20

Target Time 22-28min
Time Cap 32min
Next Level
Deadlift
Build to a heavy set of 10
Bar Muscle-ups
5 set of 35% best set
(aim for a number you can be consistent with- unbroken- across 5 sets
Endurance
See Endurance Programming (No Measure)