12.3.19 Tuesday

Prep:
3 Sets:
10 Ring Rows
20 sec HS Hold / OH KB Hold

Fitness:

A. EMOM8

1-4 UB Strict Pronated Pull Ups

Try to improve on last week. Increase in sets next week.

(If completed all 4 each round last week try to perform 5)

B. Shoulder Press

4 reps @ 21X2
Every 2:30 x 5 sets
Start around 73% and stay there or build a little.

C. AMRAP12

2,4,6,8,10,12,14…..
Cal Row
DB Push Press 50/35
**After each set 3 TTB

 

Essentials

A. EMOM8

3 Banded Strict Pronated Pull Ups @ 31X1

Try to improve on last week. Increase in sets next week.

B. Shoulder Press

4 reps @ 21X2
Every 2:30 x 5 sets
Start around 73% and stay there or build a little.

C. AMRAP12

2,4,6,8,10,12,14…..
Cal Row
DB Push Press 50/35
**After each set 3 Hanging Knee Raises