ascension project week 5 day 2
2 sets of each:
- :30-:60 handstand hold
- 15 oh lat raises
- 100ft oh kb/db carry
then complete….
- 4 x 4 : shoulder press @ 7/10 rpe
- 2 x 8 : pause push press @ top weight from part 1.
- pause in dip & lock out at top
for time (16-min)
21 – 15 – 9
- db push press (50/35)
- pull ups
*200m run after each round
ex. 21 + 21 + 200m +15 + 15 + 200m…..
