- DOUBLE UNDER PRACTICE: KEEP GOING TILL YOU GET 50 DOUBLE UNDERS
10 DISLOCATING LUNGES
5 CHIN-UPS (PALMS-IN)
- Work up to 70% of 1RM. That's your working weight.
- One all out set at working weight. No cheating, no bouncing, spotter cannot touch the bar unless you fail. Record reps.
- Starting at 50% of your all out reps, do a reverse pyramid.
- Repeat steps 1-3 for Pendlay row. If it works for you, you may superset the bench and row.
A. 5 Minutes AMRAP:
10 KB Clean and Press
- 45 Minute Ruck, 40 lbs load. Go stretch your legs and enjoy.