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3/31

Part 1

20 ring rows

20 second hollow hold

20 laying med ball chest passes

20 second hollow hold


Part 2-bench press

Heavy 9 then

3x3 @ 90-100%


Part 3-Mixed tabata

Chin ups

Dips

Russian twists

 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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