Sunday, October 4

Written By Ben Williamson

Rebuild


WARMUP

3 Sets

5 Single Arm Turkish Sit Ups R

1 Turkish Get Up R

50' Single Arm KB Overhead Carry R

5 Single Arm Turkish Sit Ups L

1 Turkish Get Up L

50' Single Arm KB Overhead Carry L

3-5 Strict Pull ups

rest as needed between sets




STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0;

10-12reps; rest 75sec x 3 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;

rest 75sec x 3 Sets


B1) Single Arm Dumbbell Bench Press: 31X0;

8-10/arm; rest 75sec x 3 Sets

B2) L-Sit/Hold or Hollow Hold: Accumulate :45-:60 x 3


Then (if time):


C: Not for Time

4 Rounds

20 Elbow to Tall Plank

30sec KB Farmers Walk 70/53

10 Alternating KB Gorilla Rows 70/53

10 Hand Release Push Ups

Ben Williamson
Next

Saturday, October 3