Warmup:
Bands for 10min
EMOM x 10
1-3 strict muscle ups
Main:
Speed Bench w/ heavy Chains (two sets) x15, x10, 9 x 3 x 3 using 55% of 1RM (narrow,neutral,wide grips)
Assitance and core:
3 Rounds:
Sled rows 30M using 5 plates
Super Set
Banded triceps push downs x 50
Alternating Tabata
L-sit
Strict wide grip chin ups
(go for 8min)
Finish with 10 min rowing
Doubled up again:
A:
5-4-3-2-1
power clean and jerk 205/ 125
rope climb
For time
Rest 10 min
B:
30 HSPU
10 CTB
20HSPU
20CTB
10HSPU
30CTB
For time
Tomorrow is off so do this right!
AODontsandbagit
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