Workout of the Day
A. Close Grip Bench Press
6×3 @80-85%
B1. Plank Saw 3×12-15
B2. Back Ext 3×8-10 hold :2 @top
C. 21-18-15-12-9
Slam Ball
RKBS 53/35
ABMAT sit Ups
Competition
AM
Emomx24
1. 2 RC
2. 10 alt pistols
3. 10 alt DB G2OH
4. 8-10 ring dips
PM
A. PJ + SJ
6 sets building
B. PP @65% A
3.3.3.3.3 rest:20
C. Deadlift 245/165
3.3.3.3.3 rest :10
D. Condo
50 cal row
40 box jumps 30/24
30 dhspu 4″ 2″
20 wall ball 12″11″
10 CJ 225/155