W-up: 3 way shoulders x10/dir, wall ball abs x 15, 50-10-50
Bench press 8,8,5,5,3
ss
Band pull aparts x20
Then...
Rope-a-dope
100 ropes
5 push-ups
100 ropes
10 sit-ups
100 ropes
15 jump squats
100 ropes
20 T.G.U,s (10/arm)
100 ropes
Bench press 8,8,5,5,3
ss
Band pull aparts x20
Then...
Rope-a-dope
100 ropes
5 push-ups
100 ropes
10 sit-ups
100 ropes
15 jump squats
100 ropes
20 T.G.U,s (10/arm)
100 ropes
2 comments:
JGS - Bench Press 95x8,115x8,125x5,125x5,130x3 Rope-adope x2, T.G.U 25lbs
Bench was a little shaky due to Saturdays competition :(
8x75
8x95
5x105
5x105
3x110
2 rounds of rope adope with 20pounds for t-get ups
3 rounds down and back with prowler...super exhausted after this one!!
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