Saturday, February 17 2018

Strength Focus
Speed Floor Press
9 x 3 @ 60%
- Keep hands in traditional bench grip.
- Controlled lowering, explosive press.

Wide Grip Strict Pull Ups
3 x 70% of max pull ups

Chest Supported DB Row
Put a bench on an incline and lay face down on it. Grab dumbbells and do rows at the incline.
3 x 10

Gymnastics Focus
AMRAP 9
7 Chest to Bar Pull Ups
14 Alternating Pistols
21 Double-Unders
add 1 Chest to Bar each round