Friday, August 23, 2024

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