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Arm & Hammer

in Fitness

Workout of the Day:

A. Work Up to a Tough 1 Rep Close Grip Bench Press
Then:
x12/Arm Single Arm KB Bench (feet off ground)
x5 Strict Pull Up
Ten Rounds, Rest 2:00 btw Sets

Competition:

6 Rounds
:20 Ring Support (full extension palms turned out)
:20 Ring Support in Bottom of Dip
:60 Rest

Then:
3×20 Shoulder Taps (free or against wall)
3x:40 L-Sit

Then:
Handstand Walk 3×5-10m of Each
Forward
Backwards
Laterally

Then:
300sec of Farmer Hold (heavy KB)