P
A1. Bench Press:
5@36%, 5@45%, 3@54%, 5@68%, 3@77%, Max reps @86%
A2. 2A-DB Prone Row (sets 1- 4) @ 2111; 6-8 reps, Rest 60sec
q(1:30) x 8 (4 rds)
B1. Supinated ring row @ 21X2, 7-10reps
B2. Accumulate 0:20 L-sit / hollow
C. 4 RFT [C15]:
15/12 Cal Row
15 pushups
50 DU
F
A. Pushups: complete 8 “difficult” sets. Rest 1:30 between sets.
Stay away from failure.
B. same
C. 4 RFT [C15]:
11/8 Cal Bike
15 Dips
L45: A, C
05 01 18