Wednesday October 23, 2019

A) Gymnastics
Based around your max set of Bar Muscle Ups:

Every 90sec x 8
70% reps
*this does not have to be unbroken

Between rounds, in rest complete:
10 tempo air squats for quality.

B) Banded Clean Grip Deadlifts
6 x 3 reps
60s rest between sets

C) Accessory
3 x
5 / 5 single leg RDL
10 cossack squats
3-5 GHR (nordic curls)

D) Work
AMRAP 18
50cal row
40 OHS, 40
30 DB Snatch, 22
20 Burpee Box Overs
10 Ring Muscle Ups
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