Every 90 sec for 9 Min, alternating:
A) 8-10 Barbell Curl
B) 8-10 V-Press, dumbbell or kettlebell
*the first two sets should be the same as last week, increase the 3rd if possible
**Description: sit down on the floor, legs in position to make a V in front of you with your knees locked out. 10 reps each arm, one arm at a time.
Every 90 seconds for 9 min, alternating:
5 Push Press, work to 5% more than last week.
5-10 Strict pullups - if you can, you may add weight to the pullups
**L1: with assistance/ L3: 6 bar muscle ups + 5 pullovers
Kettlebell Swing @ 55/35
Box Jump @ 24/20
L3: 70/55, pullups are standard
30 UB Thrusters AFAP@ 105/75