Monday August 13th, 2018

AM SESSION

  1. Cardio:

4 x 1k Run (Hard Pace, RPE 8/9)

3:00 rest between complete

4 Muscle-ups

6 HSPU

12 Walking lunges with 20lb medball

 

PM SESSION

Warmup:

EMOM 12

1 - 45s Ski Erg

2 - 6-8 Ring push ups@2020

3 - 6 SA ring row and reach

 

 

A1) Narrow grip bench Press:

6-8 reps @30x1, rest 45s x 4 sets

 

A2) Supinated Barbell Bent Over Row:

8-10 reps @2111, rest 45s x 4 sets

 

**This is a superset, Complete set of 1 then straight into a set on 2

 

B1) Ring Row:

S

 

B2) GHD Sit-Up:

4 x 20, rest 60s

 

**This is a superset, Complete set of 1 then straight into a set on 2

 

C) 3 Rounds :

5 Strict MU

10 DB Snatch@40

15 High box jumps

250m Row

2 min rest

 

 

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