Friday
A. Take 15 minutes to complete the following
Close grip bench press x6,6,4,4, MAX reps UB
*complete your max UB reps set @ same weight used for first set of 6
*You choose starting load; make all sets WORKING sets
B. 5 rounds for time
12 alternating DB snatches @ 50#/35#
9 v-ups
6 burpees
Essentials
9 minute AMRAP
Row 700m/500m
AMRAP remaining time
12 HR push-ups
8 lunges
rest 3:00
9 minute AMRAP
25/18 bike calories
AMRAP remaining time
10 single arm DB hang clean and jerks
10 Box step overs
+
B. 3 sets for quality
DB bicep curl x15 reps
DB lateral raises x15 reps
banded pull-apart a x30