May 4

05052016

0  comments

5/5/2016

Every 3 minutes
strict press
5×10@55{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}
superset with …
bent over rows
5×10 at the same weight or more

20 minute EMOM. Count your rounds/reps
If you do not get the work done within the minute,
take the next minute off.

minute 1. 10 DB pushups + 10 DB push press
scale to 6 and 6 reps. Choose your own weight

minute 2. 10 dips – scale to box dips
competition: 5 muscle ups

minute 3. 20 situps – scale down to 10
comp: 20 GHD situps

minute 4. 35 doubles/70 singles scale 20/40
comp: 60 doubles

 


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