Wednesday 12/18/19

A.

Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X0 (OR Muscle-Ups x 3-6 reps)

Supine Ring Rows x 8 reps @ 2111

Handstand Hold x 45-60 second (OR Handstand Walk Practice)

Plank Hold or L-Sit x 60 seconds

B.

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips

Andrew Malek-Zadeh