4 sets of the following Complex
- 5 x Pushup
- 3 x Archer Pushup per Side
- 3 x Single Hand Raised Pushups per Side
- Rest 20 seconds
- 2 x Strict Supinated Pullups with Shoulder Width Grip
- 2 x Strict Supinated Pullups with Narrow Width Grip
- 2 x Strict Pronated Group Pullups with Shoulder Width Grip
- Rest 2 minutes
EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)
- 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
- 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
- 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
- etc.
Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).