Feb 13, 2019

 

a) WARM UP:

8 Minute AMRAP:

  • 5 Shuttle runs
  • 5 scap pushups
  • 5 pushups
  • 5 situps
b) STRENGTH:

Super set x 3 rounds:

  • Bench Press 4 Reps @ 75%
  • Max ring dips

Rest 2-3 mins between efforts

c)  Specific Warm up

  • Row – 5 calories moderate – 5 fast
  • Situps – 5 situps
  • Pushups – 5 pushups

WOD

4 Rounds for Time

  • 25 Calories Row
  • 25 Situps
  • 25 Pushups
d) Extra:

3 Sets:

  • 12 Bicep Curls
  • 8 Reverse grip barbell curls
Posted in WOD