12/12/2019
Push Press (3 x 5; all heavy, building – from floor)
Strict Pull Ups (4 x max reps, heavy)
Pull Ups with no kipping movement
Bench Press (4 x max reps at 70%)
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
10 Upright Row
10 Strict Press
20 Toes to Bar/AbMat Sit ups
10 Upright Row
10 Strict Press
20 Toes to Bar/AbMat Sit ups
Metcon (AMRAP – Reps)
EDT x 10 min
Bicep Curl
Push Up
Bicep Curl
Push Up
Metcon
Optional Strength
A: 4 x 8-12
Incline Bench Press
High Angle Bentover Row
A: 4 x 8-12
Incline Bench Press
High Angle Bentover Row
B: 4 x 8-15
RIng Dips
Shoulder Flye
C: 4 x 8-20
Ring Push Up
Banded Reverse Flye
Metcon
Optional Abs:
4 Rounds
15-20 KB pike crunch
15-20 Front delt raise
4 Rounds
15-20 KB pike crunch
15-20 Front delt raise
4 Rounds
8-12 KB Side Bends
20 Bicycle Crunch
