3 Sets:
3 Handstand negatives, 5-8 strict HSPU or 20 Sec HS Hold or tall plank
6-8 DB ChainSaw Rows Per Arm
12-15 Reverse Flies with Light Plates
20 Steps Stagger Stance DB Walking RDL (Death March) 10 per leg
Then..
week 3/4
EMOM x 10:
Odd: 3 Push press
Even: 8 Pendlay rows
—
Finisher:
1 max effort set of push press @ 60% of your heaviest set of 4
Then…
4x : 2:30 on/ 1:00 off….
AMRAP:
3 Deadlifts 225/155
5 DB hang clean and jerk on R 50/35
5 DB hang clean and jerk on L
7/5 Cal Bike
*rest 1 Min and then pick up where you left off each round
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