Thursday
A.
Five sets of:
L-Seated Dumbbell Presses x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (55/35 lbs)
10 Chest-to-Bar Pull-Ups
Boom Lite
Three sets of:
L-Seated Dumbbell Presses x 8 reps @ 2011
Rest 45 seconds
Dumbbell Rear Delt Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Alternating Dumbbell Snatches
5 Pull-Ups
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