05 01 18

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