16/11/2018
Friday 16 November 2018 '16/11/2018'

warm up, 3 rounds of

15 ring rows – 15 push ups – 15 hollow rock – 15 superman rock – 15 ohs with plastic pipe

1 . e4mom x 4,

7 front squats + 7 step up each leg + 7 strict t2b + 7 kipping pull ups (try to do t2b & pull ups unbroken)

2 . 3 rounds of

10 dumbbell press each hand – 50 heavy jump rope,

rest 90 sec

3 . 3 super sets of

10 biceps barbell curl + 10 triceps overhead extensions, rest 90 sec