11.7.19

A. Warm Up

3-4 sets NFT

15/12 cal airdyne

6 False Grip Chest to Ring Row

20m/arm Single Arm KB Overhead Carry

10 Tuck Ups + 15 second Bent Hollow Hold

B. Strength

3 sets of the following superset

Pronated DB Bench Press

6-8 reps @ 21X1 Tempo

Wide Grip Strict Pull Up

3.3, 10 seconds in between sets

*Weighted if bodyweight is easy

C. Conditioning

3 rounds for time

12-18 Toes to Rings Unbroken

Run 200m

-rest 60 seonds-

12-18 Ring Push Ups Unbroken

Row 21/18 Cals

-rest 60 seconds-

*Only perform an unbroken set and if you are about to fail stop a rep or two short of that.

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike