Friday
Supplemental
8 x 2 Split Jerk
5 x 5 Muscle Ups
6 x 8 Incline Bench Press
Strength
Flat Bench Press
6 x 8
Weighted V Grip Pull Ups
6 x 8
Every 3 Minutes
Weighted Dips
6 x 10
Single Arm Row
6 x 10
Every 3 Minutes
Workout of The Day
7 Minute AMRAP
22 Push Ups
11 Pull Ups
Supplemental Endurance
1000 Meter Row
1 Mile Run
1000 Meter Row
