Push-ups:
31, 27, 24
Pull-ups:
9 sets of 4 on 1 minute rest.
1st 3 sets are normal grip, 2nd 3 sets are close grip chin-ups, last 3 sets are wide grip
Jandas:
3x3
Cross chops:
3x10 with 25lbs plate
Front squats:
2x10 at 111lbs
Plate curls:
3x4 at 17.5lbs
Bending:
1x 60D Common
Swings:
5/5 each with the 16, 24 and 32kg
This was done on a :30/:30 clock. I got a total of 5 rds plus an additional 5/5 with the 16kg
2 comments:
I like your combo swing rounds .. will have to give that a shot.
Thanks Franklin. If I do this again I will likely switch to a :40/:20 work/rest split, as this wasn't as challenging as I'd hoped to make it. I probably should've gone a few minutes more too, but the motivation for a long session just wasn't there. My mind kept wandering and I figured I would just hang it up for the night.
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