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
