Thursday 10th

Component 1

(20 minutes)


A1. 4 x 8-12 DB Bench Press - 2 Second negative + 2 second pause at bottom

A2. 4 x 4-6 Neutral grip pullup - 2 Second negative + 2 second hold at top

2 min rest


Component 2


20 Minute Amrap


12/8 Cal Bike / Row Sprint

15 Heavy Kettlebell swings (russian)

20 C2B Pullup / Pullup / Lying Pullup


Rest 60-90 seconds between rounds




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