Weightlifting Wed!!
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A1. bench press : heavy 5, heavy 3, heavy singles
A2. Superset: 10 pvc dislocates and 15 banded scap squeezes
B1. Ring suppprt hold x :10-:15
B2. 15 ghd sit-ups
X 5-6 sets
C. MAP @70-80%
AMRAP 12
5 strict hspu (deficit those who can but keep UB)
10 alt Pistols
15 / 12 cal row
Rest 5 min
Amrap 12
5 deadlifts 285/183
10 Db burpee box step up 50/35’s to 24/20
15/12 cal bike