WARM UP

EMOM 12

• Min 1- 40s Plank Position (Straight Arms)
• Min 2- 40s Ski
• Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
• Min 4- 40s Assault Bike

A.

4 Sets:

• Bench Press
• Max Ring Support Hold
  • Rest 90s Between Sets

Bench Press Sets:

• Set 1= 8 Reps
• Set 2= 8 Reps
• Set 3= 6 Reps
• Set 4= 6 Reps
  Aim for heavier than last week. 

B.

4 Sets:

• 12 Tempo Ring Rows (3021)
• Max Supinated Grip Pull-ups
  • Rest 90s Between Sets
    This is week 2 of this Set: aim to walk feet further away in the ring row, and where possible, elevate your feet) 

C.

15 min AMRAP:

• 40 Double Unders 
• 30 Alt DB Snatch (22.5/15kg) 
• 20 Hand Release Push Ups 
• 10 Devils Press (22.5/15kg) 

D.

3 Sets:

• 45s GHD Prone Support Double DB Row
• 45s GHD Sit-ups
• Max Hollow Hold
• Rest 90s