Monday 19th August, 2019

Warm Up:

EMOM 12
1 - 45s Row
2 - 10 H/R Push ups@2020
3 - 5 Strict C2B + 5 Strict pull up
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Superset 01:

6-8 DB Bench Press @30x1, rest 45s x 3 sets
+
8-10 Supinated Barbell Bent Over Row @2111, rest 45s x 3 sets
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Superset 02:

4 x ME Ring Rows @2020, rest 30s
+
4 x 12-20 GHD Sit Ups, rest 120s
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GHD Back Extension:

4 x 12-20, rest 120s
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4 sets:

12 Hang DB C+J@30kg
20 V-Ups
50 Double unders
100ft Prowler push
Rest 1 min

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