Congrats to Connie on being Jerseyville Crunch Member of the Month! 

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