7 Jan
Warm up
20/15 cal any machine
20M Bear walk
2 Rounds
5/side bottom up press
2 wall climbing
Strength :
A. Bench press
Find heavy 5 reps @ 15-min , include warm up
B. DB row
4 sets , 8 reps @ heavy
C. Dual KB snatch
Find in 10-minutes window 3 reps max
Accessories :
Plate grip farmer hold
Tabata (20 sec on 20 sec off )
Midline :
3- 5 sets
15 Weighted hollow rack
30 seconds Weighted hollow hold
Rest 30-60 seconds