Friday

Supplemental

8 x 2 Split Jerk

5 x 5 Muscle Ups

6 x 8 Incline Bench Press

Strength

Flat Bench Press

6 x 8

Weighted V Grip Pull Ups

6 x 8

Every 3 Minutes

Weighted Dips

6 x 10

Single Arm Row

6 x 10

Every 3 Minutes

Workout of The Day

7 Minute AMRAP

22 Push Ups

11 Pull Ups

Supplemental Endurance

1000 Meter Row

1 Mile Run

1000 Meter Row

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