Wednesday 2.10.2016

Strength

3RM Close Grip Bench Press

Conditioning

5 Rounds

30 sec on/off

Handstand Hold
Hollow Rocks
Top of ring Dip Hold
Chin up hold at top

Finisher
75 Band Pull aparts
3 x 10 Hammer Curl

 

Competition
10 x 100m Row
*1 min rest
(all out effort)

Beginners’

Strength

5x5 Close Grip Bench Press

Conditioning

4 Rounds

30 sec on/off
DB/BB Overhead Hold
Hollow Rocks
Top of Ring dip  Hold
Top of Ring Row Hold

Finisher
50 Band Pull Aparts
3 x 10 Hammer Curl