Wednesday, September 5th 2018

400m Run
10 Alt Iron Cross
10 Cat/Cow
10 Push Up to Pull Throughs
10 Supermans
:20s Left Side Plank
:20s Right Side Plank


Strength/ Skill:
3 Sets
4 Bar Muscle Ups
4 Chest To Bar Pull Ups
4 Toes To Bar
20 Second Sprint on the Rower
Rest 2-3 Minutes
*Attempt Pull-Up Bar Complex Unbroken For All Sets
Scale: 8 Slow Assisted Pull Ups + 4 K2E, Or 8 Slow Descents + 4 K2E

4 Sets of DB Bench Press
6 Reps; 4 Second Eccentric on the way down
::Rest 90 Seconds::


Workout of The Day:
EMOM for 12 Minutes
5 Burpee Box Jump Overs + 5 S2OH (115/75)