05 11 18

P

A. FS: 5@40%, 5@50%, 5@60%

 

B1. Defict Tempo Pushups 3×8 @ 30X1

B2. Wide Grip Pullups 3 x (4-8)

B3. Ab rollouts with barbell 3 x (3-7)*

 

C. 3RFT:

Run 200m

30 Air Squats

21-15-9 Ring Dips

 

*If performing from knees is too easy, perform negative rollouts with feet on floor and knees elevated.

 

F

A. same

 

B1. same

B2. Wide Grip Pullups 3 x (4-8) or Lat PD (8-10)

B3. Ab rollouts with barbell 3 x (3-7)* 0:30 Hollow

 

C. 3RFT:

Row 250m

15 Air Squats

15 Bench Dips