Friday, August 15, 2025

Friday

8/15

A. Take 15 minutes to complete 4 sets of the following

    A1. Flat DB bench press @ 30X1 x6-8 reps

   A2. Ring row @ 20X2 x10 reps

   A3. Feet anchored PVC sit-up max reps in 60 seconds

B. 12 minute AMRAP

Echo bike 15/12 cals or Row 20/15 cals

15 Double kb/DB deadlift @ 70#/53# DB or KB per hand

Farmers walk 50m

Essentials

12 minute AMRAP with a partner

30 DB bench Press

20 DB front rack walking lunges

20 toes to bar/ hanging knee raises 

*Split reps however 

rest 2:00

12 minute AMRAP with partner 

Echo Bike 8/6 cals 

12 KB deadlifts 

3 supine rope climbs

*alternating partners each movement