Tuesday 04/12/22

Strength:

3RM Bench Press Wide Grip

– 20’ to Establish 

Conditioning:

For Time

10-8-6-4-2

Strict Pull-ups

Strict Ring Dips

50-40-30-20-10

Double Unders

Time Cap: 12’

Accessories:

5×2 Shoulder Press 

3x8ea Seated Dumbbell Alternating Arnold Press 

(Superset tri work)

4×30” Jumping Ring Dips 

4×30” Band Tricep Pulldown Hold

4×15 Med Ball Leg Raises

Cardio:

For Time

5000m Ski ERG

Every 500m

10 GHD Sit-ups

10 Push-ups

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