Monday August 20th, 2018

AM SESSION

A) Cardio:

7 x 1k Row @ 3:30/3:50 pace

3:00 rest between complete

2 Muscle-ups

4 HSPU

8 Walking lunges with 20lb medball

 

PM SESSION

Warmup:

EMOM 16

1 - 45s Ski Erg

2 - 6-8 Ring push ups@2020

3 - 6 Strict pull ups

4 - 6/6 SA DB press

 

 

A1) Narrow grip bench Press:

4-6 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:

4 x 15@2121, rest 30s

 

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) 4 Rounds :

every 4 mins

15 Cal Bike

7 Bar MU

10 Hang cleans@80/50

20 Pistols

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