Week 7-7-25
7/7
A. EMOM 12 min
min 1: 8 Tall kneeling DB strict press
min 2: 10 Pendlay rows @ 115#/75#+
min 3: Max Russian twists w/ 35#/26# kb in 30 seconds
B. 12 minute AMRAP
Run 100m
2-4-6-8…
single arm DB devil press @ 70#/50#
4-8-12-16
DB goblet squats @ 70#/50#
*after the round of 6 and 12, run 200m
Essentials
A. 20 minute AMRAP
75 jump rope
Farmers walk 100m
30 ab-mat sit-ups
B. Complete 2-3 sets of the following:
12-15 DB tricep extensions
12-15 barbell bicep curls
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