Two Sets AQAP
Single Hand Paloff Press – 10 E/S
Single Leg Bridge Ups – 20r
10 V + T 2 ½ or 5 E/H
Then…,
Strength
Close-Grip Incline Bench Press (One 45#) – 78% x 4r x 5s @ 3030
Superset w/….,
35 Double_Unders or High Knee Singles
Then…,
Gymnasty
5 Sets AQAP (As Quickly As Possible)
5 Toes 2 Bar @ 1221 Or Toes Through Ring @ 1221
Superset w/…,
5 Weighted Strict Pull-ups @ 1321
Then…,
Training
“If You Fail, Try Again”
15 Wall Walks AFAP (3:00 Cap)
Rest 1:00
15 Wall Walks AFAP (3:00 Cap)
If you finish under the cap continue with Max Double_Unders or High Knee Singles
Core
Complete 3 Sets NFT
FLR :45
10 Weighted Back Extensions, 10# @ 2310
10 Low Ring Body Saw or Row Pike-ups
10 Long Bar Curls, 85/55#
========================================================