Day 79

A. Strength

Weighted Chin-up - Work up to 5RM

B. MetCon (Time)

"Abracadabra"

1000m Row
20 Bench Press (155/105)
50 Ring Dips

C. Core

1 Minute Elbow Plank
1 Minute Side Plank
1 Minute Side Plank
1 Minute Plank (Push-up position)
1 Minute Hollow Hold

-15s transition time between core work

Day 184

A.) Warm-Up (Activation): 3 rounds of,

DB Snatch x 3 each side

Plank T-Rotations x 5 each side

Prone Scaption x 8

B.) Bench

Bench Press (8 x 2 ) @ 80%

C.) "Abracadabra"

1000m Row 

20 Bench Press (155/105) 

50 Dips

D.) Superset: 3 sets of,

Alt. Hammer Curls x 8

MB Clench Push-Ups x 20