Friday 10.9.2015

Strength
3RM Bench + Chains

Conditioning

20 min EMOM

30 Sec on/off
For Reps:

Even Row for Calories
Odd Push ups


Finisher
100 Banded Push downs
3 x ME Strict Pull ups

Competition

5 min AMRAP
100m Row
5 Muscle ups

Beginners’

Strength
8 x 3 Bench Press

Conditioning

12 min EMOM

30 Sec on/off

Even Row for Calories
Odd Push ups

Finisher
50 Banded Pushdowns
3 x ME Ring Row