A) 4 sets/super set:
6 Bench press
3 Strict press with pause @ shoulder for each
-15min cap-
B) For time:
50 Hr press ups
40 Kb swings – up t0 24/16kg
30 T2b
20 Burpees
10 Strict ring dips
-EMOM= Squat jumps L1=2 – L2=4 – L3=6-
(Start with squat jumps)
C) 1 Round through:
1min of quarter TGU – left arm (prop up onto elbow)- up to 24/16kg
1min Hollow body
1min of quarter TGU – right arm (prop up onto elbow)
1min Plank
1min sit ups
