Saturday, November 25 2017

Strength Focus

Speed Bench Press
Every 45 seconds for 9 sets
3 Reps @50% of 1 RM

Landmine Single Arm Row
4 x 8 per arm
- No "Kipping" these. Controlled movement

Gymnastics Focus

5 Rounds
10 Tempo Swings on Rings
5 Low Ring Muscle Up Transitions
30 seconds hanging leg rasies over an object

Cardio and Endurance Focus

4 Rounds
Bike 1 Mile
Rest 90 seconds