8/5/21
BENCHMARK THURSDAY
Warm-up
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Bike erg
Metcon (3 Rounds for reps)
3 Sets
1min at 60-65rpm
1min at 80-85rpm
3min at 90-95rpm
1min at 90-95rpm
1min at 80-85rpm
3min at 60-65rpm
30sec at 100-105rpm
30sec sprint at max rpm
1min at 80-85rpm
1min at 60-65rpm
1min at 80-85rpm
3min at 90-95rpm
1min at 90-95rpm
1min at 80-85rpm
3min at 60-65rpm
30sec at 100-105rpm
30sec sprint at max rpm
1min at 80-85rpm
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