1) Bench Press 5 x 3
- 3 second pause above chest
2) 5 Min AMRAP
2 Rope Climbs
5 HSPU
7 Double DB Squats(50s/35s)
rest 3 minutes
5 Min AMRAP
3 Muscle-ups
6 Dips
9 Goblet Squats (55/35)
rest 3 minutes
5 min AMRAP
4 Pull-ups
8 Push-ups
16 Air Squats
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