Friday 5.6.16

A.  

 Every 90 seconds, for 3 sets 

Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Weighted Strict Supinated Grip Pull-Up x 2-3 + Supinated Grip Strict Pull-Up x 4-6

Station 3 – Push Press x 4-6 @21X1

 

B.  

Four sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

Andrew Malek-Zadeh