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Friday November 2, 2018


Friday November 2, 2018

Hypertrophy (upper)


Mobility/Activation: x 2

  1. jump rope x 1:00
  2. partner med ball chest pass 15 each
  3. reach through from quadruped 5/arm


  1. skull crushers w/ barbell 3 x 10
  2. lat pullovers w/ barbell 3 x 10
  3. narrow grip bench press 3 x 10

use the same weight for each movement and attempt to move

through without stopping. increase weight across sets.




E2MO2M for 20 Min

3 muscle ups

With remaining time accumulate as many meters on the rower as possible.


**workout starts with 3 muscle ups**


Sub cals on the assault bike if not enough rowers


C: as written

P: chest to bar pull up

F: regular or assisted pull up

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