Monday September 3rd, 2018

AM SESSION
Cardio
5 x 1k Run (Hard Pace, RPE 8/9)
3:00 rest between complete
4 Muscle-ups
6 HSPU
12 Walking lunges with 20lb medball
** RPE https://johnheltzen.wordpress.com/rpe-rate-of-perceived-exertion-chart/

PM WORK
Warm-Up
EMOM 15
1 - 45s Ski Erg
2 - 6-8 Ring push ups@2020
3 - 20s False grip Hang

SUPERSET A
A1) Narrow Grip Bench Press

6-8 reps @30x1, rest 45s x 4 sets
A2) Dual Dumbbell Prone Row
8-10 reps @2111, rest 45s x 4 sets

SUPERSET B
B1) Ring Rows

4 x 15@2121, rest 30s
B2) Dual Dumbbell Prone Row
4 x 20, rest 60seconds

'WORK'
5 Rounds for time:

25 Cal row
16 C2B
9 Deficit HSPU

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