11/09/2019

11/09/2019

WARM-UP

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Pistol

STRENGTH

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps

B.
Bent-Over Row
10 reps 40/30 kg

WORKOUT

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 60/40 kg
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest