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Sunday 9th May




STRENGTH


Bench Press


  • 6 sets of 6 reps - Ascending weight across each set


20 Minute rolling clock


  • A- Ring dip: 5-7 reps, add weight if possible. Scale to fixed bar dips or 20-30 second support hold

  • B- Candlestick Pistol: 10 Alternating reps. Scale to candlestick squat

  • C- Ring row sit back: 6 reps


Rest 1:00 between movements and 2:00 between rounds



Finisher


EMOM 10


  • 8-15 Hand release push-ups.


Pick a number and try and maintain that for the whole 10 minutes

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