Week 7(of 12), Day 36

A. Build
Bench Press –
Heavy 5

B. Condition
“Alpha”
50 Calorie Row
30 Muscle-Ups(bar if you can’t do ring)

12 min cap

“Bravo”
50 Calorie Row
40 Toes to Bar
20-40 Ring Dips or Stationary Dips

“Charlie”
50 Calorie Row
40 Hanging Knees to Chest
40 Ring Push-Ups

“Delta”
50 Calorie Row
40 Hanging Knee Tucks
40 Push-ups on a bench

Extra
Single Arm DB Row – 8-10 each arm x 3; 3 sec tempo on eccentric
Pike On The Rower – 5-8 x 3, Scale to knee tucks, feet are on the rower seat and hands on the floor