28.09.2020

PART A
Every 3 min for 12 mins (4 sets)
12 fr.rack lunges
6/8 strict mix grip pull ups (weighted for pro)

PART B
“Fight Gone Bad”

  • 3 Rounds For Total Reps in 17 minutes
  • 1 minute Wall Ball Shots (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest

STRENGTH
4×8 one leg deadlift
4×8 dips
3 super set of
10 bench press narrow grip
10 barbell biceps curls