0500 and 1130 at Fredericks Gym
I hope everyone has been enjoying the program. I am seeing very positive results from the 1130 crew and that is pretty exciting. Ryan was repping 330+ DLs and Alicia was straight animaling 220# DLs. Sarah is pretty close to Muscle Ups and Joey has been putting some things together in the engine department these last couple weeks. Keep up the effort!!
Run, 400 m
20 Shoulder Taps
12 Jumping Squats
5 rounds for time of:
Row, 500 m
9 strict PUs followed immediately by 9 TTB
10 Handstand Push-ups
1 Squat Clean & Jerk, pick load
Every 1 min for 15 mins.
5 MIN HS Walk practice