Workout 11/17/20

STRENGTH:

1RM Z Press

– 20’ to establish 

CONDITIONING:

For Time: 8’ Time Cap

10-8-6-4-2

Strict Handstand Push Ups

5-4-3-2-1

Ring Muscle Ups

ACCESSORIES:

5×1 Camber Bar Bench Press 

3×8 Tempo Push Press (51×1)

5×3 Supinated Grip Bent Over Row

5×3 Weighted Straight Bar Dips 

4×30” Static Weighted GHD Hollow Hold

CARDIO:

18’ AMRAP

10 Cal (Sprint)

15 Push Ups

20’ HS Walk

25 GHD Sit ups

30” Rest

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