Workout 11/16/21

Strength:

1RM Bench Press

– 20’ to Establish

 

Conditioning:

For Time: 10’ Cap

5 Rounds

5 Bar Muscle-ups

10 Dumbbell Floor Press 2×50/2×35

40’ Handstand Walk

 

Accessories:

5×3 Behind the Neck Seated Shoulder Press

5×5 Bench Press

3xME Earthquake Bar Bench Press Hold (if over 1’ add weight)

4×12 Strict Alternating Single Leg Toes to Ring

4×30” Dumbbell Bent Over Rows

Cardio:

10 Rounds

10 Calorie Ski ERG Sprint

3 Ring Muscle-ups

10 GHD Sit-ups

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