August 25, 2021

Bring a friend link is here. for this Friday!

A1. Bench press 5x3 75-85%
A2. Cable straight arm lat press down 5x5 3s neg

Every 4th minute for 4 sets
6 ring dips
9 ttb
12 hrpu
15 cal bike

Advanced

9 ring dips (first rep is a ring muscle up)

12 ttb

15 hrpu

21 cal bike