Saturday 06.20.2020

POSTED ON June 19, 2020

Saturday | 06.20.2020

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Warm Up:
:30 frog plank L/R
10 supine flexion (on the ground)
:15 supinated dead hang
5 empty bar bench (increase weight each set)
X2-3 sets
A1.) Close Grip Bench Press 5-5-3; Rest :90-:180
A2.) Negative Pull Ups 3 sets 6-8 at 5 second decent; rest :45
Level 1:
15/12 cal row damper 10
15 med ball sit ups 20/14
7/5 bar muscle ups
5 rounds for time
Level 2:
15/12 cal row damper 10
15 med ball sit ups 14/10
5/3 bar muscle ups
5 rounds for time
Level 3:
12/10 cal row damper 10
15 med ball sit ups 14/10
10 jumping chest to bar
5 rounds for time
1min basic flat needle L/R
1min PVC pipe prone pass through
1min shoulder T L/R
3 rounds
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