19/04/24

Strength

A. Bench-Press
3 sets of 5 reps, work up to 80% of 1 RM

B. Slow tempo Pull-up
3 sets 5 reps
3 sec hold at the top, 4 sec count on the eccentric phase
-Superset A & B

Core

6- rounds
20-sec Medball Russian Twists
10- sec Rest
20 sec flutter kicks
10 sec Rest

WOD

1-Round for time:
500 m Row
50- Pull-ups
400 m Run
50- Dumbbell Thrusters #20 #35
500 m Row