Friday, November 4, 2016


Wide grip banded bench press 1 RM

1) DB floor press with palms facing each other 8 RM
2) 2 x 12 DB rollback extension

For Time:
100 sit ups
50 KB swings (1.5/1)
40 push ups
30 toes to bar
20 burpees
10 strict handstand push ups

Tip of the Day
Changing up your grip width, stance width, etc.  can greatly increase your strength capacity.  You can become a more complete athlete if you can do handstand push ups with your hands at any width.  The same can be said for your deadlift, bench press, push ups, pull ups, etc.  Each one hits your muscle groups differently, increasing your work capacity.