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
*If unable to do HS Walk, do a BOX HSPU Around The World walk - go to a pike on the box. Keep toes on the box, and walk around in a circle halfway around the box then go back to the starting spot.
7 Min On, 3 Minutes off
@ Best 2k Pace + 8-10 seconds