Bench Press
5x3 (Same Weight)
3 Rounds: For Time
20 Russian Kettlebell Swings (24/16 kg)
15 Push-up
10 Strict Pull-ups
Friday - 9/28/18
Thursday - 9/27/18
Wednesday - 9/26/18
Tuesday - 9/25/18
3 Rounds - Max Reps at Each Station in 1 Minute:
Wall-Ball Sit-ups (20/14 lbs)
Russian Twist (20/14 lbs)
Plank Hold (2 Seconds = 1 Rep, 30 Rep Max per Minute)
20 second rest after each movement
10 Minute AMRAP:
20 Second Handstand Hold
20 Second Squat Hold
20 Second Chin over Bar Hold
20 Second Hollow Rock Hold
