Bench Press 2x5 @ 60%, 2x5 @ 65%
Off estimated 240lb 1RM - 1 set at 135, 3 sets at 155
For time:
50 wallballs 20#
40 double unders
30 russian kb swings 70#
20 OH walking lunges 45#
20 C2B pullups
20 OH walking lunges 45#
30 russian kb swings 70#
40 double unders
50 wallballs 20#
10:57 - first round of wallballs 40-10, last round 5-5-5-5-5-5-5-5-5-5 lollll
Roped half the class into doing the DCF 5 min ab circuit after class:
5:00 AMRAP
5 hollow body rocks
5 v ups
5 wind mills, clockwise
5 wind mills, counterclockwise
5 candlesticks
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