rupert-one-arm-l-hang

Strength

1A)  Push Press

Performance:  Wendler 5-3-1

  • 70% x 3
  • 80% x 3
  • 90% x 3

Fitness:

  • 3 x 2-4

1B)  Single Arm Dumbbell Row

  • 3 x 8

Conditioning

Every 2:00 for 8 sets complete:

  • 10 Calorie Bike or Row
  • 15 Dumbbell Push Press (35/25)
  • 20 Double Unders

Optional Independent Work

Every minute, on the minute, for 5:00:

  • 3-5 Muscle Ups

3 Sets:

  • 8 Dumbbell Floor Press
  • 10-15 Band Face Pulls