Monday August 27th , 2018

AM SESSION

1. Cardio:

6 x 60/40 Cal ass bike (RPE 8/9)

3:00 rest between complete

3 Muscle-ups

5 HSPU

10 Walking lunges with 20lb medball

PM SESSION

Warmup: EMOM 16

1 - 45s Ski Erg

2 - 6-8 Ring push ups@2020

3 - 20s False grip Hang

A1) Dual Dumbbell Pronated Bench Press:

6-8 reps @30x1, rest 45s x 3 sets

A2) Dual Dumbbell Prone Row:

6-8 reps @2111, rest 45s x 4 sets

B1) Ring Row:

4 x ME@2020, 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) For Time:

12-09-06

Hang snatch@70/45

24-18-12

T2B

Calorie Row