Today's Workout

DE today. Loads should move with speed. Use 65-70% of your 1RM BP.

6 sets of 3 reps

After each set of BP's, do 3 ball slams with a heavy non-bouncing MB (6 sets of 3)

Do this for time...compare to last week.

Take 65% of your DE load, divide in half, and that is what you will use for your DB load(s).

DB BP - as many reps as possible in 30 seconds, followed by

Kipping pullups- as many reps as possible in 30 seconds (add a vest or hold a db with your feet 10-20lbs...you decide.)

Do these for 3-4 rounds.

Abmat situps x 100 reps for time