A.
For Time:
– 100 Barbell Bench Presses @ 80%
Quality focus before time
B. 9 minute EMOM of Supinated Ring Rows, Push-Ups, and Wall Ball Shots
Every 1 minute for 9 minutes (3 rounds):
Minute 1
– 20 Supinated Ring Rows
Minute 2
– 20 Push-Ups
Minute 3
– 15 Wall Ball Shots @ 9/6 kg
Supine Ring Row > Adv- feet elevated
C. For Time: AbMat Sit-Ups, Dumbbell One-Arm Overhead Walking Lunges, and Rowing
For Time:
– 20 AbMat Sit-Ups
– Dumbbell One-Arm Overhead Walking Lunge 20 meters @ 22.5/15 kg
– 25 AbMat Sit-Ups
– Dumbbell One-Arm Overhead Walking Lunge 20 meters @ 22.5/15 kg
– 20 AbMat Sit-Ups
– Dumbbell One-Arm Overhead Walking Lunge 20 meters @ 22.5/15 kg
– Row 500 meters
*Ab mat Sit ups > Adv GHD
