Workout of Day

A. 3 Rounds for Quality

1. Bottom of Ring Push Up ISO Hold – Max Time

2. Push Ups – Max Reps

3. Hammer Curls – Max Reps

B. 5-4-3-2-1

Wide Grip Pull Ups (Weighted)

Incline DB Bench Press (5 Reps – HEAVY)


2-3 Rounds

Decline DB Bench Press – Max Reps (12-15 Rep Range)

100′ Hand-over-Hand Rope Sled Pull (Speed is focus)

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