FRIDAY

For Load

10-8-8-6-6 Dual DB Bench press

5-4-4-3-3 Weighted strict pull-ups

*Perform a new set every 2:30

*Aim to finish heavier than 31/10

Upper body pulling and pressing work

2 x 6 Min AMRAP with a 3 min rest

AMRAP:

6 Strict handstand push-ups

150 run

*Rest 3:00

AMRAP:

12 Handstand push-ups

150 run

Rx+: Deficit 4/2” on both AMRAP’s

Active: AMRAP#1: Box pike HSPU on toes; AMRAP#2: Box pike HSPU on knees

Lifestyle: AMRAP#1: Dual DB “Z” press 2×12.5/7.5kg; AMRAP#2: Box pike HSPU on knees, 100m run AMRAP’s

Double-AMRAP including running and handstand push-up variants. Intensity will be at a maximum today!