thursday 07 july 2016
A. 1. :
Gymnastics - Tempo Ring Dips 4 x 5 @3313
(3 seconds down, 3 second hold, 1 second up **xplode up**, 3 second hold at the top)
-- Rest 60-90 sec.--
super set with A.2.
Pendlay Row (4 x 5)
These Rows should be done with HEAVY weight. I encourage you to use lifting straps to isolate your posterior chain vice being a grip workout. Ensure your elbows are going straight back and squeeze those shoulder blades together!!
rest periods between sets are **60-90 secs** no more, no less.
AMRAP 12 minutes of:
12 Kettlebell Swings (24/16)
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
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