Thursday
0:00 - 30:00
A)
Dead lifts
10 @ 40%
8 @ 50%
6 @ 55%
4 @ 62%
4 @ 70%
4 @ 77%
2 @ 84%
2 @ 90%
2 @ 95%
-go for a new max
With
Bench press 3 x 8
37:00
B)
10-1 - strict hspu
200 x row
Straight into
C)
5 rds
1 x leg less rope climb / 2 x rope climbs
50 x double unders
Optional accessories
1)
5 x 12 slow ring rows
With
5 x 20 lying band pull aparts
2)
4 rds
45 second hollow hold
45 second plank
1 min rest
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