12/27/19: Friday

Today’s Workout

• Strength
  5 Sets
  • 5 DB Bench Press Complex
    (Start w/ both arms locked out: 1 Rep = R arm press + L arm Press + Both arms press)

• Conditioning – “Cling-on Bird of Pray”
  3 Rounds for Time – 20 min. Time Cap
  • 500|400 m Row
  • 20-25 Pull Ups (sx: Jumping   crx: CTB)
  • 2 min. Rest

• Accessory
  AMRAP 8
  • :30 Shoulder Taps
  • :20 Hollow Hold
  • 10 V Ups