This is the goal team – meet the pigeon pose in its ultimate form. Keep practicing ūüėČ

A. Bench press
Linear progression

B1. Part 1 – E2min x 4rds
–¬†Dips 8-12 reps (if you can add weight vest)
B2. Part 2 РAMRAP 4mins
–¬†Row x AMRAP¬†metres
B3. Part 3 – AMRAP 4mins
– 1arm Farmers carry x 10m (L) @ m.32kg,f.24kg
–¬†Pushup x 4
– 1arm Farmers carry x 10m (R ) @ m.32kg,f.24kg
– Pushup x 4

This is set to a 12min running clock. You may switch up part 2 and 3 depending on numbers in class.


Wed Results

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