Arm & Hammer

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)
 
 
 
 

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