Friday
A.
Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 9, 2019.
B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Boom Lite
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Three rounds for time of:
30/20 Calories of Rowing
20 Dumbbell Push Presses
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