A1)  CGBP, 4 Reps, Heavy, 4 Sets, 1 Min Rest

A2)  Weighted Strict PU, 4 Reps, Heavy, 5 Sets, 1 Min Rest

B1) Strict Press, 4 Reps, Heavy, 4 Sets, 1 Min Rest

B2) Pendlay Row, 4 Reps, Heavy,  Sets, 1 Min Rest

C) 12 Min EMOM

1 –  3-5 Strict HSPU to a tough Deficit

2 – 3-5 Bar Muscle Ups

D)  5 Rounds:

30 sec Anti-Rotational Plank

30 sec Rest

1 Min FLR on Rings

1 Min Rest

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