Prep:
3 Sets:
10 Ring Rows
20 sec HS Hold / OH KB Hold
Fitness:
A. EMOM8
1-4 UB Strict Pronated Pull Ups
Try to improve on last week. Increase in sets next week.
(If completed all 4 each round last week try to perform 5)
B. Shoulder Press
4 reps @ 21X2
Every 2:30 x 5 sets
Start around 73% and stay there or build a little.
C. AMRAP12
2,4,6,8,10,12,14…..
Cal Row
DB Push Press 50/35
**After each set 3 TTB
Essentials
A. EMOM8
3 Banded Strict Pronated Pull Ups @ 31X1
Try to improve on last week. Increase in sets next week.
B. Shoulder Press
4 reps @ 21X2
Every 2:30 x 5 sets
Start around 73% and stay there or build a little.
C. AMRAP12
2,4,6,8,10,12,14…..
Cal Row
DB Push Press 50/35
**After each set 3 Hanging Knee Raises