5 x 3
*This is not intended to be heavy, get your feet right!
Press - Same %'s as last week
3 x 5 @ 70-80%
3 x 3 80-90%
1 x 10 @ 65-70%
*If you were at the bottom %'s, try to go up to the top end of the %'s. if you were at the top, do it again!
10 Single Arm Seated Arnold Presses @2111 - 1 second press up, 1 second hold, 2 second lower, 1 second hold at bottom.
10 Barbell Rows @ 2111
Rest 90-120 sec.
3-15 Ring Push Ups (same number ever set)
3 sec Pull Up Lock Off hold
Hold @ Chin Above Bar, 50% down, and 90% down
- Hold yourself at the top, then lower and hold again, lower and hold again, done.
Cardio and Endurance Focus
200 M Run - FAST
30 Calorie Bike
Rest 60 seconds