Tuesday, October 27, 2020

Part 1

A1. Bench Press; 41x1 (the 1 sec. pause is 1" of chest) up to a triple @ RPE of 9

A2. Arch hold x :40

x8 minutes

Part 2

B1. Strict pull up (max good reps in :60)

B2. banded pull aparts x 20 reps

x8 minutes

Part 3

Minute 1 amrap - 3 pull ups + 3 no push up burpees

Minute 2 = rest

Minute 3 = max calories on AB

Minute 4 = rest

x3 rounds

***half of group will be on rig, other half on bike, no sharing rig spots.