16. Sep
Accessory work
10 Reverse DB Bench Fly’s
10 DB Single Arm Bench Rows (slow/controlled) each arm
x 3 sets
Supine Ring Row
5 – 5 – 3 +max reps – 3 +max reps
*If you are able to add weight to your chest, create max output with weight then go bodyweight for max reps.
*If you aren’t able to add weight then your foot position dictates your max output, step under or elevate feet on box for more resistance. Step back to lower resistance for max reps.
For time:
21 Handstand Pushups
21 KB Swings 32/24kg
Run 400m
15 Handstand Pushups
15 KB Swings
Run 400m
9 Handstand Pushups
9 KB Swings
Run 400m