Thursday- September 13th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Push-ups x 10

*Negative Pull-ups x 5-7

A. Close-Grip Bench Press

4 x 10

B.“Pump House”

For Time:

15-12-9-6-3

Strict Ring Dips

Strict Pull-ups

*200 Meter Run between sets

C. Buy-Out

GHD Sit-ups x 20 reps

Tricep Smash x :60 each

*BONUS: Pec Smash x :60 each

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