Workout 01/22/21

Strength:

9×3 floor press

3×3 narrow grip

3×3 regular grip

3×3 wide grip

– @70% 1RM bench press

– Rest 30” between sets 

Conditioning:

18’ time cap

6 rounds

5 bar muscle ups

10 toes to bar

40’ hs walk

Accessories:

3×12-14 Banded narrow grip Push ups

3×16-20 DB incline press

3×12-14 Chest Supported Seal row

4×10 Tempo Dragonflies (51X1)

4×1’ Earthquake Bar wide grip Bench Position Static Hold

Cardio:

For Time:

15 rounds

30” MAX sprint ski/30” rest

Into

“Tabata”

Strict HSPU

2’ rest

“Tabata”

Kipping handstand push ups

Power Hour:

“Double Grace”

60 Clean & Jerk (135/95)

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