Friday Games Training
5x 10 Close Grip Bench Press @65-70%
*3 Rope Climbs After Each Set
*New Set Every 3:00
*We will be building on this close grip bench in the coming weeks, it will be a 5 week cycle
*3 Fingers in the smooth part for close grip standard
15 Minute Amrap
6/3 Ring Muscle Ups
50 Double Unders
50ft Handstand Walk
*Ring Muscle ups should be something you can go ub on most rounds,
*Don’t default to bar muscle ups, if you can do ring muscle ups do them in the workout even if it is 1 rep each round
Accessory
5 Rounds
10/10 Seated Filly Press
15 Dumbbell Hammer Curls
20 Cable Tricep Ext
*Can use band for tricep ext if needed
*Focus on good form on filly press rather than weight