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250421

Strength Day

Warmup

Strength

A) Every 3:00 x 4 sets

  • 6 Barbell Bench Press @20X1, RPE 7
    • 135, 135, 135, 155, 155 

B) 4 Sets

  • Set 1
    • 10 Pronated Pull Ups @21X0
    • 10 Strict Bar Dips @21X0
  • Set 2
    • 8 Pronated Pull Ups @21X0
    • 8 Strict Bar Dips @21X0
  • Set 3
    • 6 Pronated Pull Ups @21X0
    • 6 Strict Bar Dips @21X0
  • Set 4
    • 4 Pronated Pull Ups @21X0
    • 4 Strict Bar Dips @21X0

 

WOD

C) 3 Sets

  • 20 Alternating Kettlebell Goblet Kneeling to Standing
    • 25#
  • 10 Box Jump Overs
  • 10 Alternating Kettlebell Suitcase Walking Lunges
    • 25#/each
  • :20 Sprint Row
  • Rest 1:00
Time:  13:15



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