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A. Push press – 5×3@75-78% (increase weight from last week).

B. For time:

21-15-9 of:

Pull-ups (scale up to chest-to-bar if needed)

Overhead plate lunges (45/25) (scale up to 2 KBs if needed).

Compare to Jan 5 2015.

C. 3 sets of 20-25 GHD sit-ups (If you are new to these, start with a MAXIMUM of 10 reps per set, and less if needed.)