Back to “normal”! 🙂



Every 2:00 x 10 rds (5 each)

Odd – 3/5 Weighted CHIN Ups

(Scale to 2/3 reps, partner assisted or lower body assisted… Unbroken if you can!)

Even – 3/5 Weighted Bar or Ring Dips

(Band usage is ok today, but no bouncing out of the bottom)



1:30 Wall Ball AMRAP (10-14/14-20#)

REST 4:30-6:00 (Active recovery… Light rowing, biking, kb deadlifts, etc)

Repeat 3 total times trying to keep identical rep scores with minimal drops during the 1:30 time frames



Tempo Bent Over Reverse Flys x10

(Up quick, hold for 3 and lower for 5 on EVERY rep… 10-20# DBs for most)

Partner resisted single leg curls x 5ea side

* 2 sets total

Justin VanBeek

Written by: Justin VanBeek

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