thursday, September 10

A.

5 sets:

40s max reps strict pull-ups

40s rest between sets

B.

incline bench press

2 sets of 4 reps

1 set of 3 reps

C.

flat bench press

2 sets of 4 reps

1 set of 3 reps

D.

EMOM x 16 mins (4 sets)

1. 9 hang power snatches (95/65, Rx+ 115/75)

2. 12/9 cal echo bike (or 45s hard effort on the assault bike)

3. 8-12 tough push ups or dips

4. 50 DUs