Friday
9/12
A. 8 minute AMRAP
2-4-6-8-10…
Single DB step-up 50#/35# 24″/20″
DB bench press @ 50#/35# per hand
rest 2:00
3-6-9-12-15…
sumo-deadlift high pulls @ 95#/65#
*Echo bike 6/4 cals after each set
*increase cals to 10/8 after the round of 12
+
B. 3 sets for quality
kb side bend x15 reps per side
DB bicep hammer curl x12 reps
Banded overhead tricep extension x25 reps
Essentials
A. 10 rounds for time:
7 wall ball
5 box/ plate jumps
3 barbell strict press
*run 100m after even rounds 2 & 4
*run 200m after even rounds 6, 8, & 10
+
B. 3-4 sets @ your own pace
weighted plank on elbows 45-60 seconds
sandbag bearhug hold 45-60 seconds
KB horn tricep extensions x15
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