April 22nd, 2016


A. Go every 2 min – Unsupported Seated strict press x 5-6 reps x 5 sets
(sit on a bench without back support and press the barbell from shoulder to overhead)


With a 2 min timer, complete:
250/200 Meter Row
Ring Dips x Max Reps

Rest 1 minutes between sets x 5 – score is total dips


– Scale the ring dips by using the matador or jerk blocks if you have mastered the push up. Otherwise keeping working towards your push up with hands and feet on the floor

– Upper body pressing work day, this will add up!

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