A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

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GrrrButlerCD0505Michal Recent comment authors
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GrrrButler
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GrrrButler

2 secs down, pause for one,. Press up in 1, hold at top for 1.

CD0505
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CD0505

what does the @2110, @2111 etc. mean? TIA

Michał Tokarski
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Michał Tokarski

A. Done (40/50/50kg)
B. 155 reps with 2x24KB,
C. 69 reps (strict dips).
D. Stretching.