Warm-up
3x
30 su
4 push ups
5 ring rows
6 T’s

Basic Strength
Bench Press (15 – 14 – 13 – 12 – 11 – 10) I finished with
e2mom 12
*increase weight every set
*end @65% of 1RM
Bent Over Row (15 – 14 – 13 – 12 – 11 – 10) last set
e2mom 12
bent over row
15 – 10
*increase weight every set
*end @65% of 1RM
(35min)
scapula stability + weighted push & pull (2 Rounds for weight)
emom 10
I. 6 I’s
4 T’s
2 Y’s
II. 5 strict chin ups 4×2.5/1x5kg
5 strict ring dips 1.25kg
*chin ups and ring dips weighted if possible

Metcon (AMRAP – Reps)
emom 12
I. 35sec row max cal
II. 35sec max reps over and under

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s