Mondays workout

Monday, October 29, 2018

WARMUP
Amrap 10
1:00 bike or row
8 moving inchworms
12 ring rows
30s handstand hold

METCON
2 Rounds
8 ring muscle ups /ring row to stand
50′ handstand walk (20 HS taps)
8 ring muscle ups /ring row to stand
Rest 1:00
2 rope pulls
50′ handstand walk (20 HS taps)
2 rope pulls
rest 1:00

Bench Press and Strict Pullup
3×3 @ 80%++

METCON
3 rounds
15 pushups
7 deadlifts (65%)

rest 2:00
3 rounds
12 pushups
6 deadlifts (65%)