Congrats to Connie on being Jerseyville Crunch Member of the Month!
Warm Up: 3 rounds
- 30 rope slam
- 20 plank shoulder tap
- 10 push up
Performance:
Bench Press/ Pull ups
10/8/6/4/2
Fitness:
4 x 10
Db Bench, or floor press/ super set with pull downs or ring rows
21 - 15 - 9
- Slam Ball clean to shoulder (50/30)
- Med Ball Sit up (20/14)
- Russian Twist (20/14)
- *prowler push between rounds
3 sets not for time:
14 db hammer curls
Superset W/
14 overhead tricep extensions