AM:
30 min airdyne @ z1
PM:
A. Shoulder press, 3 x 7-9; 2:00 rest
B. Weighted pull-up, build to a 2RM
+
AMRAP in 5:00:
5 burpees to target
10 pull-ups
+
3 rounds of:
:30 L side plank
:30 R side plank
:30 hollow rocks
:30 hip extensions
2:00 rest
AM:
complete
PM:
A. 65-75-85(5)
B. 45#
+
2 pull ups short of 6 rounds
+
complete
Hold the vision, Trust the process Program design by Stephen Flamm