Workout 12/17/21


(superset bench press / strict ring dip)

4 Rounds

10-12 bench press

30” rest

10-12 strict ring dip

2’ Rest 

*Goal is to get all the way to 12 reps, if hit add weight to your next set. Keep track of where you get to, the following week you will try to end heavier than the week prior.


20’ EMOM

  1. 5 ring dips + 5 push ups
  2. 5 chest to bar + 5 pull ups
  3. 5 strict handstand push ups + 5 handstand push ups
  4. 5 toes to bar + 5 hanging knee raises
  5. Rest 

Power Hour:


Run 800 meters

2 Rounds

50 Burpees

40 Pull Ups

30 Pistol Squats

20 kettlebell Swings (70/53)

10 Handstand Push Ups

Run 800 meters


4×15 DB seated shoulder press

4×15 barbell seal row

(superset band forward/lateral raise)

4×30” band forward raise

4×30” bnd lateral raise

4×12 toes to bar

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