Friday
A. Take 15 minutes to complete the following
Close grip bench press x5,5,3,3, Max reps UB
*Complete max reps @ weight used for first set of 5
*load @ 155#/105# then build
B. For time
20-16-12-8-4
Deadlifts @ 155#/105#
DB or kb by side reverse lunge @ 50#/35# per hand
Toes to bar or v-ups
*15 minute time cap
Essentials
3 minute AMRAP
18 alternating DB snatches
9 burpees over DB
AMRAP echo bike cals remaining time
rest 1:30
3 minute AMRAP
10 kettlebell swings
8 wall ball
rest 1:30
3 minute AMRAP
10 Ab mat sit-ups
6 shoulder to overhead
rest 1:30
x2 sets
Extra credit: 3 sets
12 dumbbell lateral raises
12 DB hammer curls
Rest 90-120 seconds between sets