EMOM for 10 minutes
- 1 x Seated Muscle Up
Then 3 rounds of
- AMRAP Bench Press @ Bodyweight plus 10lbs
- Rest 1 minute
- 5 x Weighted Ring Pullup @ 10kg (Break if needed, keep pause between reps as short as possible)
- Rest 2 minutes
Then finisher
- 6 x Towel Pullups (switch top and bottom hands after each rep, so ends up as 6 x 1 rep with alternating hands)
- 2 minute Plank
- 6 x Towel Pullups (same as above)
- 1 minute Dynamic Plank (alternating straight arms to elbows)
Results: Bench Press 10-7-6 reps. Plank was easier than I thought it would be… actually felt like I could have done another minute.