11.26.19 Tuesday

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

Essentials

A. EMOM8

3 Banded Strict Pronated Pull Ups @ 31X1

B. Shoulder Press

5 reps @ 21X2
rest 2min x 5 sets
Start around 70% and stay there or build a little.

C. AMRAP12

15 cal Row
5 SA DB Push Press R 35/20
10-15 sec Bar Hang
5 SA DB Push Press L 35/20
30 sec FLR

Can accumulate bar hang

 

Fitness

A. EMOM8

1-4 UB Strict Pronated Pull Ups

B. Shoulder Press

5 reps @ 21X2
rest 2min x 5 sets
Start around 70% and stay there or build a little.

C. AMRAP12

15 cal Row
5 SA DB Push Press R 50/35
20 sec Bar Hang
5 SA DB Push Press L 50/35
30 sec FLR

Rx+ = 60/45# or heavier if can stay UB

Can accumulate bar hang