Workout 03/09/21

“Rogue cliffhanger challenge”

Max effort bar hang

Conditioning:

8’ AMRAP

8 ploy push ups

8 toes to bar

2’ rest

8’ AMRAP

8 tall kneeling DB push press 50/35

8 ghd sit ups

Accessories:

5×5 banded narrow grip bench press

3×8 weighted straight bar dips

3×15 deficit plyo push ups

1×100 band curls 

4×30” hanging alt side crunches

Cardio:

20’ AMRAP

250m ski

80’ Farmers carry 53/35

250m ski

10 burpees over KBs

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