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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

  1. Run 200m or bike 15/10 cal 
  2. Max Cal Row: 30 sec 
  3. 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