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 & top lock out
for time (16-min)
- 21-15-9
- DB push press (50/35)
- Pull-ups
- 200m after each round
