Warm Up:
Down and Backs:
Tempo Strict Press: 5 sets; working up in weight
3 tempo strict press (3,2,1 pace)
then..
Chin - Up (:01 pause at top)
4-4-4-4
superset with
8-8-8-8
Box dips (lift one leg in air if possible)
*scale to heavy pulls and TriCep Ext or kickbacks
27-21-15-9 For Time
- Cal Row
- Hand Release Push Ups
*prowler push or yoke carry between sets
Cashout: 30 Medball sit up Russian twist
*do a Medball sit up, touch ball behind head, to the wall and then perform a russian twist = 1 rep