A. 15-12-9-6-3
DB bench press or chest press: build to a heavy set of 3
10-8-6-4-2
Strict pull-ups
B. 3 rounds for time
15 handstand push-ups
250m row or 12/10 cal AB or run 200m
15 chest to bar pull-ups
250m row or 12/10 cal AB or run 200m
Masters 7:15am
Wednesday
A. Take 12-15 min to complete 3-4 sets of the following:
A1. DB side lateral raise @ 2121 x 10
A2. Double KB FR squats or hold a plate out front @ 30X1 x 10
A3. FLR x 30 -45 seconds on rings
C. 10 rounds for time (13 min time cap)
3 jumping pull-ups/ring rows
5 push-ups
7 squats