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19 Dec 16

December 19, 2016

A. Back Squat 4x4 @20X1 All sets heavy
rest 2-3 min

 

B1. Weighted supinated grip pull-up 3x3 @1111
rest 60 sec

 

B2. Weighted Dip 3x3 @21X1
rest 60 sec

 

C. EMOM12

1. 6 DL @225/155
2. 50 DU

 

D. AMRAP8

10 Wallball 20/14
4 Burpee bar mu

 

E. Z1 
15 Min AB 

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