Monday 1.5.15

Essentials:
A.
4 Sets per Arm
Single Arm Dumbbell Bent Over Bench Row x 7 reps
Each Arm Every 90sec

Rest 5min

B.
20min AMRAP
Ring Pulls x 3 reps
Incline Push Ups x 6 reps
V-Ups x 9 reps
Row x 12 cal

Fitness:
A.
8 Sets
Weighted Pull Up x 1-2 reps
or
Weighted Pull Up Negatives x 2 reps
On the 90sec Marks

Rest 5min

B.
20min AMRAP
Chest to Bar Pull Up x 3 reps
Handstand Push Up x 6/4 reps
Toes to Bar x 9 reps
Row x 12 cal

Performance:
A.
Split Jerk
Take 12min to build to a Heavy Triple

Rest 5min

B.
20min AMRAP
Bar Muscle Up x 3 reps
Strict Handstand Push Up x 6 reps
Toes to Bar x 12 reps
Airdyne x 15 cal