13 Apr 18

Fitness
Performance
Push Up Series 
The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs…If last week went well, add a rep or 2 🙂

2RNFT
5/3 Regular (Tri-cep) PU
5/3 Wide PU
5/3 Regular PU
5/3 One Hand in Front, One in Back
5/3 Regular PU
5/3 Other Hand in Front, Other in Back
5/3 Regular PU
5/3 Diamond PU
5/3 Regular PU
5/3 Hands out in Front (start on elbows)
5/3 Regular PU

Metcon (AMRAP – Rounds and Reps)
AMRAP20
8 Pull Ups
10 Thrusters (95,65)
12 AMSUs
Extra Credit
Band Work 
Complete 2 Rnds of the following:

10 Hands low, palms forward, reverse pulls
10 Hands at shoulder level, palms forward, reverse pulls
10 Hands overhead, palms forward, reverse pulls
10 X-pulls, hands finish with palms facing forward
10 Rotator pulls

Competitors
Bench Press (BP 10@60% 8@65% 8@70% 8@75%)

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