Go hard on the air bike they said, it will be fun they said…
Thursday – Upper EMOM + Bsq Int + Core/Accessory
A. EMOM x 15 minutes:
1st – 5-7 DB Bench press @ 40×1
2nd – 30 sec AMRAP unbroken strict pullups on Rings/Chinover Bar Holds/Ring Rows
3rd – 30 sec Double DB OH Hold @ tough loading
B. Back Squat @ 20×1, 6-6-6, 3 min b/t *small jumps on sets
C1. Front Bridge to FLR on Hands, 30 sec movement x 3-5 sets, 1 min
C2. DB RDL @ 20×1, 12-15 reps x 5 sets, 1 min
SW Barbell
Thursday – Sn/Cj Tech or Gym + Tester
A. Power Clean. Front Squat. Shoulder to OH 1.2.3 – work to a tough set
B. AMRAP in 10 minutes:
4 HSPU
6 Pullups
12 Wall Balls @ 15/20lbs to 9/10ft
C. CORE