Workout of the Day – Dec. 22nd

4 sets:

8 DB Bench Press @ RPE 7.5-8.5
8 DB Bent Over Rows *per side @ heavy
:30 sec Tall Ring Support Hold
4-8 Strict Pull-ups

*Rest 2:00 in between sets.

AMRAP 12:

6 Overhead Squats @ 95/65
9 Chest To Bar Pull-ups
12/9 Cal Echo Bike

*Target = 5-7 rounds.
*Barbell = unbroken.
*Gymnastics = 1-2 sets.
*1:00 min bike at most.

F: 75/55 & Pull-ups
P: As Written