Find 10RM Bench-
5-5-3-3-10
12 min EMOM:
Odd-5 Bench Press @ 10rm wgt
Even-3 to 5 Muscle ups (Rings)
12 min EMOM:
ODD- 3 to 5 Strict HSPU
EVEN- 10 GHD Sit ups
Accessory:
Leg Work:
3x10 Reverse hamstring
curls
3x10 B.ext (slow +
wgt’d)
3x10 Reverse Crunch
(twinkies)
3x10 B.rack Lunges (Total)
AHAP
3x.30sec BB Sqt jumps
3x10 RDL (AHAP)
3x10 side wgt’d crunch
(off Ab machine upstairs)
