General Warm-up
Then..,
4 Sets of
Bike .4 Miles/Versa 100ft/Row300m
9 Ring Dip/ Bar Dip/Bench dip (video)
7 TTB or Hanging straight leg raises – video
5 Deck Squats – video
3 Burpees
1 Bar Muscle Up/ Box Muscle up
rest 60sec between
Then..,
Close Grip Bench Press
Set 1: 15 light reps
Set 2; 10 Moderate reps
Set 3: 5 Heavy reps
Set 4: 5 Heaviest reps
*
After Each set perform 8-10 Heavy Db/KB Row e/s. video
Then..,
Amrap 6min
25 Doible unders/ S. S. D. x 10
6 Burpees
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