A: Strict Press
2x3 at 60% 2x3 at 70%
2x3 at 80% 1 AMRAP at 85%
B: 28 min EMOM
1. 18 GHD sit-ups
2. 16/14 cal row
3. 20 pistols
4. 15/12 cal bike
A: Strict Press
2x3 at 60% 2x3 at 70%
2x3 at 80% 1 AMRAP at 85%
B: 28 min EMOM
1. 18 GHD sit-ups
2. 16/14 cal row
3. 20 pistols
4. 15/12 cal bike
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!