OLY BY GSPLAVILLE WYS
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STRENGTH – MAX EFFORT
Floor Press – Heavy Single
// Effectuer 3 tentatives au moins à 90%
DB Floor Presses with mini band around your back – 3 x 8
Tate Press – 3 x 10
2KB Z-Press – 2 x 20
Banded Triceps Extensions – 100 reps
METCON
AMRAP 7′
10 Thrusters @ 50/35
10 Chest to Bar Pull Ups
— rest 2′ —
AMREP 5′
Max HSPU
Every Cut = 30 Double Unders
ACCESSORY WORK
Renfo
4 sets of
8 Wide Grip Strict Pull Ups + 15 Ring Rows + 20 Banded Biceps Curls
Cardio
AirDyne – 200 cal For Time
LEADERBOARD
AEProgramming 