Warm Up:
Max Rounds in 90 Seconds of:
10 WallBall (14#-9’20#-10′)/
5 Burpee
@85% Somewhat Hard Pace; Rest 3 Minutes
+
3 RFQ of:
5 Scap Pull Up/
1 Strict Pull Up/
20 Second Bent Arm Chin Hang/
20 Seconds Active Hang/
12/14 Calorie Row (5/8)/
3 Wallwalk/
5 Handstand Scap Push Up/
20 Seconds Handstand Hold
Superset:
B: Strict Pull-ups (2 X 70% + 2 X 60%)
&
C: Handstand Push-ups (3 X 70% + 1 X 60%)
**Strict
+
+
D1: CGBP (close grip bench press)
8 @70-75/
8 @80-85/
8 @85-90%/
10@90-95% @ Tempo; Rest 60 Seconds before D2
+
8 @70-75/
8 @80-85/
8 @85-90%/
10@90-95% @ Tempo; Rest 60 Seconds before D2
+
D2: Pendlay Row (12@65/70/75/80%)
Accessory:
3 RFQ of:
8 D.B. Z Press @21X2; 45 Seconds Rest /
12 Each D.B. Torso Row @21X2 ; 30 Seconds Rest/
8 Each D.B. Single Arm Bench Press @ 21X1; 30 Seconds Rest/
6 Each D.B. Single Arm High Pull @21X2
