Warm Up:
- 400m or down and backs
- 20 Band pull aparts
- 20 Banded Good mornings
Performance:
21 - 15 - 9
- Body Weight Bench Press or heavy 10 set
- Low Rows
5 min AMRAP…….
- 10 DB Sntach
- 10 Burpees
-REST 1 min-
5 min AMRAP…..
- 10 DB Push Press
- 10 Pull Ups
-REST 1 min-
5 min AMRAP…..
- 10 DB Step Ups
- 10 GHD or med ball sit up tossing @ 5 foot target
Fitness: 3 x 10
- Front Delt Raise
- Band Pull apart
- Double Kb Row
EMOM: 15
- Run 200m or bike 15/10 cal
- Max Cal Row: 30 sec
- Max Ball Slams: 30 sec
Cashout: Friday Special
Strength Training:
Close Grip Bench = 4 x 8
Triceps Kick Back = 3 x 15
Barbell Bicep Curls = 4 x 8
Alternating Curls = 3 x 15