Workout 12/15/20

STRENGTH:

2RM Narrow Grip Bench Press

– 20’ to establish 

CONDITIONING:

3 Rounds

15 DB Shoulder Press 50/35

12 Strict Ring Dips

9 Strict Pull Ups

ACCESSORIES:

5×1 1RM tempo Bench Press(31X) 

3×8 DB Tate press(Williamson press)

6×2 Weighted Strict Pull Up

6×2 Weighted Ring Dips 

4×20” MB static leg raise 

CARDIO:

For Time:

20’ AMRAP

500m Ski erg

25 GHD sit ups

30’ HS walk(unbroken)

*10 burpee penalty if broken

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