Wednesday 5.22.19

Essentials
A.
6 Sets
Sets 1,3,5
Banded Lat Pull Down x 8-10 reps
Rower Pike x 8-10 reps
Sets 2,4,6
Hang From Bar x 30 sec
Plank Push Ups x 8-10 reps
On the 2:30min Marks

B.
15-12-9-6-3
Deadlift 65%
Jumping Pull Ups
*30 Single under after each round *

Fitness
A.
6 Sets
Sets 1,3,5
Ring or Bar Muscle ups x 1-2
Handstand walk x 25 ft
Sets 2,4,6
Bar Muscle Ups x 2-4 rep
Push Ups x 8-10 reps
On the 2:30min Marks

B.
15-12-9-6-3
Deadlift 225/155
Chest to Bar
*30 Double under after each round *
RX+:255/170