Friday
4/11
A. Take 15 minutes to complete 4 sets of the following
A1. Flat DB bench press @ 30X1 x8-10 reps
A2. Rope climb x1-4 reps or Supine to standing x4-7 reps
*Cap rope climbs @ 45 seconds
B. For time
12-16-20
Single arm DB hang clean and jerk @ 70#/50#
24-32-40
Ab mat sit-ups
12-16-20
Chest to bar pull-ups
Essentials
A. 25 minute AMRAP
KB or DB front rack carry 30m
Row 300m or echo bike 14/12 cals
12 walking lunges
Side plank 15-20 sec/side
8 strict press with kb’s or db’s
+
Extra credit: 3 sets
8 barbell bicep curls
15 KB horn tricep extensions