warm up 2x
- 20 jumping jacks
- 10 air squat
- 5 ps pistols holding onto rig
- 10 bicep curls
- 10 ring rows
- 10 bench dips
CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D
A.
Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring Rows x 12-15 reps
B.
Eight sets of: 30 seconds of DB Renegade Rows (push-up, row left, push-up, row right) 30 seconds of Pull-Ups
C, The “Sevens” 7 rounds for time if you missed Wednesday
- 7 Handstand Push-Ups
- 7 Thrusters (135/95 lbs)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lbs)
- 7 Burpees
- 7 Kettlebell Swings (2/1.5 pood)
- 7 Pull-Ups
D. run-walk/row/bike 5 /5 / 5
E. 21 15 12 9 rep scheme
Power cleans plus 1 front squat or Power snatch and 1 OH squat
side box jumps
side to side MB push ups
rows for calorie