Focus: Arms/Back
Warmup:
25 Pullups
25 Dips
5 Rounds:
Max Reps Pullups @ 45# (5-4-4-3-3)
Match Reps x2 Kipping Pullups
Match Reps x3 Bent Row @ 115#
5 Rounds:
Max Reps Narrow Bench Press @ 155# (8-8-8-8-8)
Match Reps Burpee Pullups
4 Rounds (@50#, 45#, 40#, 40#):
Max Reps Alternating Bicep Curl (8-9-10-9)
Match Reps Narrow Pushup
Match Reps Chinup
Max Reps Alternating Overhead Press (4-5-6-6)
Match Reps x2 Bent Row
Match Reps x2 Dips
This workout is a little back-heavy because I didn't hit them as hard as I normally do on Monday.
