STRENGTH/SKILL
A. 3-4 sets; build
A1. Push Complex:
F: Parallete Push Up Negatives x5; 51A1
P: Ring Push Ups x8; 30x1/30A1
S: Archer Push Ups x5 each arm; slow & controlled
[link]
A2. 2DB Bent Row alt Arm w/ hold at top
x8 each arm: all groups;
A3. Core: Hollow Rock
x10-15 for quality: all groups
WOD
High Intensity Body Building #hibb
4 sets:
60 sec Row hard,
60 sec 2DB Man Maker
2 min Active rest
adjust load as needed;
score is total cals + total reps
