This workout is a long one, but for best results you should not cut down the rest for either A or B. Just work into this is far as possible before you need to go.
A. Bench Press, 3-2-1-1-1, 240 sec
B1. SDLHP – 115# @ 11X0, AMRAP x 4 sets, 180 sec
B2. AMRAP Ring Dips x 4 sets, 180 sec
C1. GHD Raise, 20 x 3 sets, 180 sec
C2. GHD Sit-ups, 35 x 3 sets, 180 sec
Saturday is a double day for Saskatchewan-bound athletes. AM + PM workouts.