2-3 Sets
12 Bench dips
150m Row (Bike 7/5 cal)
4 Devils Press (start light and increase the weight with each set)
-walk 30sec-
Then…
Power Jerk (Speed)
Every :90
4-4-3-3.
we will remove the pause on the route to building up to a heavy single in the up coming weeks.
Then..
Strength
Every :90 x 4 Sets
5 Strict Press @11X1. * Notice the pause at the shoulder. Build strength from a dead stop on every rep.
Then…
10 Rounds
For Time:
4 Strict Chin-Ups
8 DB Bench press/Floor press 50/35
12/9 Calories. Rx+ Bike
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