COMPLETE:
AM MONO: Rowing
1k Row x 5; rest 2 minutes
Weightlifting:
A. Back Squat 3RM + 2×3@90%
B. Front SqT: 4 x 6 @75%
C. Bench Press 1.1.1 cluster to max for day
Gymnastics:
AFAP
10 strict muscle ups
20 muscle ups
30 ring dips
Conditioning:
3 rds
20 heavy wall balls 30/20. to 10/9′
20 hang power snatch 75/53
20 bar lateral burpees
BECOMPLETE:
- DB Seated Arnold Press at 41X1 x 5 reps each side x 3 sets
- KB Dual Front Rack Box Step ups x 6/ each side x 4 sets
- Superstar: single leg deadlift x 5/ reps x 4 sets each side – superset with reverse hyper x 15/20 reps
- Waiters carry x 40’ x 5x each side
- Bent over seated db rear flys 4 x 15
- Banded face high pulls 4 x 15
- Thoracic bridge ; accrue :90-2 min in hold
- Crossover symmetry