5 x 5 @ 90% of 5 RM from last week
1 Push Press + 2 Split Jerks
Tricep Band Pull Downs 3 x 20
- loop a band around pull up bar, grab one end in each hand and pull down to hips. Keep elbows stationary!
Inbetween each set do
10 Ring Rows with Pull Apart @ 2111
- Palms facing down, pull rings slightly apart as you pull up.
- 1 second pull up, pause 1 second, 2 second lower, pause 1 second.
5-10 GHD Dips
10 Ring Rows w/ Pull Apart @ 2111 (fromt weightlifting)
50' HS Walk
Cardio and Endurance Focus
6 x 500 M Row @ 2k Pace + 10-15 sec
Rest 1 Minute between sets