7.23.2019

Warm up:

Tabata Alternating (4x)
Reverse samson lunge
Banded pull apart (across chest)
Rest 1:00
Tabata Alternating (4x)
Ring Row
Yoga push up

Strength:

V1
Neutral Grip DB bench press
6×8
Rest 1:30-2:00

V2
Strict Ring Dips (weighted if possible)
5-5-5-5-5-5-5
(building if possible)

Conditioning:

“The Ghost”
6 Rounds, 1:00 ea
Row (cals)
Burpees
Double unders
Rest

Auxiliary:

5x
15 Tricep Rollbacks
Rest 90sec

5x
.20 GHD hold
.40 rest