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.

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