29 Apr 19

Push Up Series (12 min to get 1-2 sets in)
The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs…

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

Pull-ups (EMOM5 Weighted Strict Pull Ups 3-5 Reps)
Metcon (AMRAP – Reps)
EMOM10
1. Row Cals (:50)
2. Burpees (:50)
Metcon (AMRAP – Reps)
New/ Rehab/ Master
EMOM10
1. AB Cals (:50)
2. Burpees (:50)
Extra Credit
Bench Press (BP 8@65% 8@70% 6@80% 6@85%)
Bench Row (Bench Rows 3RM)
Elevate a flat bench so that you can reach a loaded barbell while lying on the bench…
Retract your shoulders blades and pull the barbell to the bench…
You can’t cheat on a Bench Row lol

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