Training Day 4

A1. Seated Single Arm Arnold Press @ 20X2, 3 x 12/arm, rest 20 sec b/w arms

(25lbs)

A2. Strict Lean Away Pull-Ups @ 40X1, 3 x 5-7 reps, rest as needed

(Got tough quickly)

+

5 min @ 80% effort

10 Ring Dips

5 Box Jumps, 40”

(4 Rounds)

Rest 5 min ***as soon as you finish 5 min @ 80%, start your 5 min “rest” with a 400m run @ sub 2 min walk/rest the remaining 3 min

(1:46)

5 min @ 80% effort

4 Muscle Ups

8 HSPU’s

16 KB Swings, 70#

(3+6)

Rest 5 min ***as soon as you finish 5 min @ 80%, start your 5 min “rest” with a 400m run @ sub 2 min walk/rest the remaining 3 min

(1:52)

5 min @ 80%

5 Pull-Ups

10 Push Ups

15 Squats

(6)

***as soon as you finish 5 min @ 80%, finish with a 400m run @ sub 2 min

(1:58--cut it close lol)