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