A: Bench press 10 min, Heavy Singles
65,70,75,80,85,90,95% of 1 rep max today.
B: 4set of:
Deadlift 6 rep @31X2
Barbell Row 8 rep
C: Max total reps of:
Dimond Push up
Shin Ups
AMRAP 1 min then rest 1 min x4
D: 21-18-15-12-9-6
Timecap 12 min
GHD Leg Raises
GHD sit ups or Stick ups
Side Planch Hip Lifts