AM Workout (0530)
A.
Bench Press
3x8 @ 32x1
B.
For time:
200m Run
21 Bar Muscle-ups
200m Run
15 Bar Muscle-ups
200m Run
9 Bar Muscle-ups
PM Workout (TBD)
A.
Bench Press
4x10
Rest 2 mins
B.
5 Sets
10 Dumbbell Bench Press @ RPE 8/10
-rest 30 seconds-
30 sec Max Strict Handstand Push Up
*Rest 2-3 minutes between sets.
C.
3 Sets
5 Weighted Strict Pull Up
-rest 30 seconds-
10 Strict Pull Up (cap at 60 seconds)
-rest 30 seconds-
15 Ring Row (adjust body angle to make these challenging but able to be performed in two sets or less)
*Rest 2-3 minutes between sets.
D.
3 Sets
12 Dumbbell Lateral Raise @8/10 RPE
12 Dumbbell Curls @8/10 RPE
30-60 sec Plank on Rings
*No rest between sets. Just move fluidly from one exercise to another.
E.
Double D Cable Extensions
7 Sets: 8-12 reps
Rest :45
F.
Every 2 for 10 (5 sets) of:
‘Durante Core’
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