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
05 11 18