Saturday, January 27 2018

Strength Focus
Speed Bench Press
Every 45 seconds for 9 sets
3 Reps @60% of 1 RM
Alternate rounds between wide grip, normal grip and close grip - 3 of each position.

Horizontal Ring Row
4 x 8

Banded Push Up
4 x 12

Gymnastics Focus
5 Rounds
10 BACK EXTENSIONS (Not Hip)
10 V-Ups
10 Sotts Presses