17
10 '19
For fun:
10-8-6-4-2
Bodyweight bench press
20 GHD sit ups
Lite
3/4 bodyweight bench press
GHD sit ups parallel to ground
Note: This is a moderate volume GHD sit ups workout. Scale the volume as needed. This workout is not for time, just hangout and have fun with it
Pyro weightlifting
Snatch complex
5 sets
1 power snatch
1 hang squat snatch
2 overhead squats
Snatch pulls@ 110% of 1RM
3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Conditioning
30 burpees to 1 foot above reach
Weightlifting
Pendlay row 3×5
Gymnastics
Rope pulls 3xmax
Core
Ring support L-sit hold 1min
