Feb 15, 2017

 

a) WARM UP:

8 min AMRAP for quality reps:

  • 10 burpees
  • 10 sit ups
  • 10 push ups
  • 10 jumping jacks
b) Choose your own adventure….pick a superset and work through it, then move to another.

3 rounds not for time:

  • 10 db alternating curls
  • 10 tricep extensions (standing)
  • 10 banded pull aparts

Rest 2-3 mins per round

3 rounds not for time:

  • 10 db shoulder front raises
  • 10 db shoulder side raises
  • 10 supermans

Rest 2-3 mins per round

3 rounds not for time:

  • 10 db rows
  • 10 floor presses
  • 10 db skull crushers

Rest 2-3 mins per round

c) FINISHER:

  • 20 lengths of the gym – farmer carry (kb or db)

** every drop perform 5 kb/db deadlifts

 

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