Thursday
0:00 - 28:00
A)
5 x 8 deficit dead lifts
With
Bench press 3 x 8
35:00 - 50:00
B)
15,10,5 x bar muscle ups
50,35,20 x box jumps step down (24,20)
53:00 - 58:00
C)
5 min amrap
5 x hspu
5 x strict pull ups
Optional Accessories
1)
5 x 10 one arm rows
With
5 x 30 second side plank in between
2)
5 x 6-12 dumbell bench rows
With
5 x 60 second planks