Warm Up
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Two sets of:
Banded Palloff Hold x 30 seconds per side
Unweighted Hip Bridges x 10 reps
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 65-70%
B.
Five rounds for time:
20/15 Calories of Assault Bike
12 Toes to Bar
12 Stationary or Ring Dips @ 1111
12 Push-Ups
A. 4×7 115# 1×7 120#
B. scaled to 8 TTB 8 strict ring dips 8 pushups 21:34
down to singles on dips and doubles on pushups the last two rounds kept 73 RPM on the echo bike 1:00-1:02
19.57 EC rings
185 for bench
5 Rounds
20 cal echo
12 v ups
12 assisted stationary dips
12 push ups
19:20
F. That.
95 BP w
185 ds DL X3 q90s x9
20:38
Absolutely brutal. I had to stop after 4 because my arms and shoulders had nothing left in them to push.
Did 135 on the bench