Wednesday 090119

15:00 Volume Accumulation:

1-5 Ring Muscle-Ups

20'-60' Handstand Walk

0:10-0:30 Single Arm Plank/side

5 Rounds For Total Reps:

1:00 Pushups

1:00 Farmers Carry, 50#/35# Dumbbells

1:00 Assault Bike OR Row (Calories)

GEAR: 2.5

Extra Work: Dumbbell Bench Press

10-10-10, 2x10

Athletes build over the first three sets to a weight which is challenging but manageable, leaving 2-3 good reps in the tank. Repeat for two more sets.