Tuesday, September 22nd

Bench Press 4×6\@65% with :02 Pause on Chest (speed on ascent)

Strict Pullups 4×6 (speed on ascent)

then,

21-Clapping Pushups

21-Bodyweight Rows (lying underneath racked barbell at hip height)

21-GHD Situps

400M Run

15-Clapping Pushups

15-Bodyweight Rows

15-GHD Situps

400M Run

9-Clapping Pushups

9-Bodyweight Rows

9-GHD Situps

400M Run

for time.