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Thursday March 7th 2019

A1) bench press @22X2

- 2 sets of 5-8 reps @6/10
- 2 sets of 5-8 reps @7/10
- 2 sets of 5-8 reps @8/10

A2) seated L-st variation

- 6 sets of 10-30s

B) OTM 6 min

- 10-25 wall balls @4-8% of 3RM f.squat

rest 1 min

OTM 6 min

- 5-20 strict pull up variation

rest 1 min

OTM 6 min

- 5-20 strict push up variation

rest 1 min 

C) Accessory

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back 

Notes:

- no maxing out or failed reps on bench press
- choose L-sit variation to allow for more time under tension
- aim to complete same amount of each exercise each round
- choose pull up variation based on the rule of 5 sets of 10
- choose push up variation based on the rule of 5 sets of 10
- suggested RPE of 6-7/10