Friday 9.11.2015

Strength

3RM Close Grip
then
2 x ME @50%

Conditioning

For Time:

21-15-9
Burpee
*Pull-up

Rest 3 min

12-9-6
Toe 2 Bar
*DB Strict press 40/30

Finisher
100 Banded Pull aparts
100 face pulls

Competition
* CTB
*HSPU

 

Beginners
Strength
5 x 5 Close Grip Bench Press

Conditioning

15-12-9
Burpee
Banded Pull-up

Rest 3 min

12-9-6
Hanging knee Raise
DB Strict Press

Finisher
50 Banded Pull aparts
50 sit ups