DUMBBELL FLYES
BENCH PRESS
SUPERSET THE TWO EXERCISES, NO REST IN BETWEEN THE EXERCISES WITH 90 SECONDS REST AFTER THE SET IS DONE.
CHOOSE DUMBBELLS THAT ALLOW YOU TO GET 10-15 REPS
AND A BARBELL WHICH ALLOWS YOU TO GET 6-8 REPS
5 SETS TOTAL
METCON:
3 SETS:
25 GHD SIT UPS
50 FT (LENGTH OF THE RIG) HANDSTAND WALK
25 HANG POWER SNATCH @75/45
***MODIFICATION FOR THE HANDSTAND WALK IS, ALTERNATING ONE ARM KETTLEBELL PRESS.
KEEP YOUR CORE TIGHT THROUGHOUT THE WHOLE SET WHILE ALTERNATING ARMS.***