General Warm-up,
Then..,
AMRAP 12 minutes of:
2 Banded Deadlifts (Tough)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU’s (2 Wall Walks Scale)
Then…
Close Grip Bench Press
30X1; 5RM, then -15% for 5+ reps
*Max effort set for 5+
Then..,
3 Sets @ 97%
10 KBS Heavy
20sec Bike Hard
rest walk 3mins
Then..,
3 Sets NFT
45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
10 Dumbbell Bicep Curls (3011)3dn
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