Sunday October 7, 2018

A1 - Wide Grip Pull Ups

5 Sets of 5 reps

A2 - Eccentric Ring Row

5 Sets of 15-30sec Eccentric Ring Row - Pull to the top of a challenging ‘ring row’ position for you and descend to the starting position for 15-30secs

B1 - Midline Conditioning
For Time: 
100/70 Assault Bike
80 GHD Sit-ups
60/45 Assault Bike
40 GHD Sit-ups
20/15 Assault Bike

STAY GOLD