A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

  • 115 x 5 / 5 PU @ 15#
  • 135 x 5 / 5 PU @ 15#
  • 145 x 4 / 4 PU @ 15#
  • 145 x 4 / 4 PU @ 15#

B.
For time:
10 Wall Ball Shots (30/20 lbs to 10′ Target)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

  • 7:54
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