Unlike the previous few times I have Q’d I had no clue what I was going to do this morning even as we were in the midst of COP. The 7 pax that came to Ironyard unfortunatley endured what was to come.
The condition: mid 50s
All 15 reps at 4 count
KB swings 20 OYO
Napalms 10 OYO
Goblet squats 20 OYO
Start at 2 reps and then increase by 2 until 30 reps are achieved (2, 4, 6, etc).
Bent over rows
Total of 276 reps for each exercise
Low plank punches and leg extension
– Saturday meet at kathwood baptist for workday