19 August

Training Session (130p)

A. 100 Synchro Push-Ups As Team (-4 Every Break)
*Complete (5 Sets)

B. Strict Pullups; 30/Pair
Rest 2m, x4 Sets
*2 Partners each get 1 max set to total 30 pullups. Put stronger with weaker so it balances out. 
**Any Missed sets of 30 = 12 Cal Bike Sprints

C. Flat DB Bench; 5 S/A Each + 5 DBL + 24/24/30 Pistons
*55/70/70

D. Lat Pulldown Triplet; 8/8/8
*8 Reps Wide Grip + 4 Sec Negative/ 8 Reps Narrow Grip + 4 Sec Negative/ 8 Reps Reverse Narrow + 4 Second Negative

E1. 30 Reps Rope Pushdowns
Immediately Into Max Dips
*23 Reps
30 Reps Rope Pushdowns (-4 Every Break)