April 11, 2019

4/11/19

Strength
– Complete 5 sets in 15 Minutes –
5/3 Strict Chinups
30 Second L-Sit (or Weighted Plank)
DB Bench Press

*Build on each set

Metcon (AMRAP – Reps)
– 4 Sets for Total Reps (each movement) –
30 Seconds on : Assault Bike
30 Seconds off
30 Seconds on : Rope Climbs
30 Seconds off
30 Seconds on : Sit-Ups
30 Seconds off

L1: Ring Rows
L2: Asst Strict Pullups or Partial Rope Climbs
L3: V-Ups
L4: Legless, GHD Situps

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