GHD

9/12/17

Workout of the Day

A. Bench Press@35% + Chain: 9 Sets – 3 Reps

B. Eccentric Pull Ups: 5 Sets – 5 Reps (2-3 sec Eccentric)

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For Time:

2 Rounds

400m Run

30 Sit Ups (GHD)

400m Run

30 Ring Dips

Workout of the Day

A. Bench Press: 1 Rep Max

B. Drop to 80% of A: 3 Sets – AMRAP

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15 Minute EMOM

Minute 1: 15 GHD Sit Ups

Minute 2: 10 Shoulder to Overhead 135/95

Minute 3: 5 Bar Muscle Ups (5 Strict Pull Ups)

Workout of the Day

A. Box Squats @60% + Bands

10 Sets – 2 Reps (Every :45 sec)

B. Snatch Grip GHD Back Ext. – 10RM

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3 Rounds

100′ Farmer Carry AHAP

:30 Airdyne Sprint

-Rest 1 Minute-