Saturday

SwolMate Sesh!
coach will warm you up accordingly
A1. Dual DB Bench Press @21X2 - 6-8 reps, rest 30 sec
A2. Prisoner Kneeling to standing - 20 alt reps 
X3 sets, rest 30 sec
B1. Dips - 10 reps, choose the variation that best suits your skill and strength, boxes/paralletes/matador/ring in that order.
rest 30 sec
B2. Toe to Ring - 6-8 reps - kip OK
X3 sets rest 30 sec
C1. Barbell 1L RDL @30X1 - 5 R/L, rest 30 sec
C2. Hollow Hold - 30 sec
X3 sets, rest 30 sec 
+
Bike 1 min
rest 2 min
Bike 1 min
*score each set for calories