Press, use 90% of your 1RM,
complete the following sets:
3@70%, 3@80%, 3+@90%
Then:
4 rounds for time of:
10 ring dips
30 GHD sit-ups
Run 400 meters
Press, use 90% of your 1RM,
complete the following sets:
3@70%, 3@80%, 3+@90%
Then:
4 rounds for time of:
10 ring dips
30 GHD sit-ups
Run 400 meters