Friday
A. Take 15 minutes to complete the following
Close grip bench press
x5,4,3,2,1,1,1
-last 1-2 singles Max effort
B. 6 minute AMRAP
1-2-3-4-5…
Deadlifts @ 225#/155#
2-4-6-8-10…
Push-ups
rest 3:00
6 minute AMRAP
Echo Bike 10/8 cals
10 DB s2oh @ 50#/35# per hand
Essentials
7 minute AMRAP
6 DB bench press
6 DB by side walking lunges
*each round add 2 reps to both movements
rest 2:00
For time w/ 7 minute time cap
21-15-9
Wall ball
Knee ups/v-ups/sit-ups
rest 2:00
7 minute AMRAP
Echo Bike 8/6 cals
10 sumo deadlift high-pulls w/ bar or KB