A. 3 rounds, no time
10-15 GHD sit-ups
1 minute plank
B. 5 rounds for quality, not time
10 KB goblet squat 50/35
10 KB halo 5/5
10 single KB push press 5/5
10 single arm Russian KB swings alternating 5/5
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Friday
A. 3 sets :30 wall-facing handstand hold OR pike on box OR pike plank 6 barbell strict press (moderate) 18 DB push press (light) Rest 2:00 between sets B. “Bobby Flay” Goal: accumulate 30 reps Read more…
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