2120 Monday 7/23/2018

1
Ride 20/16 Cal
2 Rounds
10 Perfect Pushups
10 Ring Rows w/2 sec Pause at the top
10 Spiderman Lunges
(10 min)

2
Bench Press
10-8-6-4-2

Alternate with:
5x5 Weighted Pullups
(20 min)

3
24-20-16-12
Front Rack Walking Lunges (115/75)
Sumo Deadlift High Pull
*12 min Timecap

4
4 Rounds
15 GHD Situps or 20 Abmat Situps
15 Windshield Wipers, use rack as support or bar locked out
(8 min)