Friday
AM Session OFF
PM Session 5 Sets: Work efficency on both movements here
A) 5 Push Press @155/105
5/4 Ring Muscle Ups
rest 1 min b/t sets
B1) DB Bench Press X 6 reps @31X2 – rest 30 Sec
B2) DB Bent Over Row X 6 Reps @31X2 – rest 30 Sec
B3) 6-8 L-Sit Strict Pull-Ups
X 4 Sets – rest as needed
3 5 Min AMRAP
7 Thrusters (75/55)
7 Pull-Ups
rest 5 mins
2 Rounds:
24 Power Snatch (75/55)
12 Bar Facing Burpees
*Score is two seperate scores
4 3 Sets:
30 Ab-Mat Sit-Ups
20 Hip Extensions
10 Strict T2B
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