Wednesday 5.1.19

Essentials
A.
6 Sets
(Sets 1,3,5)
Hang From the Bar x 20 sec
PVC Banded Pull Downs x 6 reps
Ring Pull x 8 reps
(Sets 2,4,6)
Parallette Push Ups x 4 reps
Plank Push Ups x 6 reps
Dumbbell Side Plank Raise x 8 reps per arm
On the 2:30 min Marks

B.
20 min Amrap
Run x 200 meters
Kettlebell swing x 20 reps

Fitness
A.
6 Sets
(Sets 1,3,5)
Ring or Bar Muscle Up x 1-2 reps
Strict Pull Up x 2-4 reps
Chest to Bar Pull Up x 4-6 reps
(Sets 2,4,6)
Strict Handstand Push Up x 2-4 reps
Kipping Handstand Push Ups x 4-6 reps
Push Ups x 6-8 reps
On the 2:30 min Marks

B.
20 min Amrap
Run x 200 meters
Kettlebell swing x 20 reps 55/35

RX+: *wear weight vest 20/14*

Performance
A.
6 Sets
(Sets 1,3,5)
Strict Ring Muscle Up x 1-2 reps
Bar Muscle Up x 2-4 reps
Strict Pull Ups x 4-6 reps
(Sets 2,4,6)
Strict Handstand Push Up x 2-4 reps
Kipping Handstand Push Ups x 4-6 reps
Push Ups x 6-8 reps
On the 2:30 min Marks

B.
20 min Amrap
Run x 200 meters
Kettlebell swing x 20 reps 55/35
*wear weight vest 20/14*