Friday 2.8.19
3 sets
A1. Seated barbell strict press
6 reps @ 42X1 tempo
*pause for 2 seconds at chin height
Rest 30 seconds
A2. Barbell upright row
10 reps @ AHAP
Rest 60 seconds between sets
3 sets
B1. Lying tricep extension
10 reps @ moderate weight
No rest
B2. Dumbbell bicep curls
10 reps per arm
*alternate arms each rep
No rest
B3. GHD sit ups
10-15 reps
*scale to 30 Russian twists @ 15/10kg
No rest between sets
5 rounds
AMRAP 2
12/9 cal AB
10 Russian kettlebell swings @ 32/24kg
In remaining time max bench press @ 52.5/30kg
Rest 1 minute between rounds