Sophie:Holly B.W Row.jpg

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