Yoke “Runs” AFAP...

30M Yoke “Runs” (185) - 50 “runs” AFAP

Ab-wheel Rollout Static Holds - 10 seconds 

Wall Sits - 20 seconds 

Chest & Back...

Smith Machine Press - 6x8 @ 165lbs

Machine Fly - 6x8 @ 70lbs

Face Pull - 6x8 @ 47.5lbs

Dynamic Front Lever - 1x6 & Ice Cream Makers - 5x6 

Ab Wheel - 2x5 

Ice cream makers ire calisthenics exercise that primarily targets the middle back and to a lesser degree also targets the abs, biceps, chest, lats, obliques, shoulders, traps and triceps.

How to do Ice Cream Makers:

Step 1: Grab onto a chin up bar with your palms facing away from you and your grip about shoulder width apart.

Step 2: Pull yourself up so that your chin is even with the bar (starting point).

Step 3: Make your body into a straight line.

Step 4: Let your arms back out straight and as you do lift your feet up and make your body parallel to the floor.

Step 5: Pull yourself back up and rotate your feet downwards as you do.

Step 6: Continue this motion for the desired amount of reps.

Legs - Trap bar deadlifts & snatch grip deadlifts...

Snatch Grip Deadlift 

135x5

185x5

225x5

315x3

Trap Bar Deadlift

135x5

225x5

315x5

365x3

405x5

455x1!  - PR on the lower handle. Never tried more than 405 before. 

Cash Out: Ab Wheel Rollouts - 1x5