Friday 16.8.19

Bench press

7 sets of 5 reps with 4 second eccentric each rep

Rest exactly 60 seconds between sets

*same weight each set

*aim to go heavier than last week

AMRAP 18

16/12 cal row/skierg 

7 shoulder to overhead @ 60/42.5kg

7 handstand push ups

*alternate row and skierg each round 

Cash out

Accumulate 30 strict chin ups with a 4 second eccentric

*you may use a band to maintain quality of tempo