Monday – 5/1/17

A1. Bench Press; 8-10 reps x 4 sets, rest 45sec
A2. Strict Pull-Ups @21X0; 6-8 reps x 4 sets, rest 45sec
A3. Side Plank; 30sec/side x 4 sets, rest 45sec
B. Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs
400 Meter Run

 

Optional Accessory Work

A. Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

-rest 30sec

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Rest 60 seconds, and then…

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Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

-rest 30sec

 

B. Banded Pushdowns – accumulate 100 reps