Monday July 30th , 2018

AM SESSION

  1. Cardio:

6 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 12

1 - 45s AB

2 - 12 H/R Push ups

3 - 10 Ring rows

 

 

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 3 sets

 

B1) Ring Row:

3 x ME@2020, rest 30s

B2) GHD Sit-Up:

3 x 20, rest 60s

 

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

 

C) 5 sets not for time:

10 Box pistols (R+L) off 24in opposite foot touches floor

10 DB Clean @ 2 x 22/15

50 DU

Rest 60s between Round

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