CLASS
15 Diamond press-up
15 SA DB row, each side
Rest 60 sec
2 sets

10 DB alternating Z press, each arm
Ring/bar L-pull-up negative (5 sec top/mid/bottom)
4 sets

50m Suitcase Carry 32/24
10 Bench press, unbroken
4 sets
– alternate arm each set (LRLR)

ACCESSORY
EMOM 12
1 – 2-4 Muscle-ups (Ring or bar, choose weakest)
2 – 10 GHD Extension

Assault bike
60 sec @200 Watts
60 sec @250 Watts
60 sec @300 Watts
60 sec @350 Watts
Rest 60 sec
5 sets