split up into two parts: (1) 2 supersets and (2) timed workout. i was unable to perform the timed workout because of my lower back. however, HD still conducted it.
lifts
superset 1
kipping pullups- 15 reps, 15 reps, 13 reps, 12 reps
underhand close grip bench press- 12 reps/95lbs, 6 reps/185lbs, 8 reps/155lbs, 10 reps/135lbs
superset 2
hammer: iso-high row- 15 reps/70lbs ea side, 10 reps/115lbs, 15 reps/90lbs
overhead tricep extension- 12 reps/30lbs, 10 reps/30lbs, 8reps/30lbs
then, timed workout
5 rounds
8 deadlifts (135lbs)
8 toes to bar
8 dips
results
HD: 9mins 41sec
DV: unable to perform
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cheers,
-DV _ level ^ fitness
4TWC's journeys to various obstacle races and physical challenges.
Dedicated to those that have sacrificed for the greater good.
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