Friday
6/13
Take 12 minutes to complete the following
Close grip bench press
x10,8,6,4,2, AMRAP UB @ weight used for 8
B. For time
5-10-15-20-25
Deadlift @ 155#/105#
1-2-3-4-5
Wall walks or OH shuttle carries
10-20-30-40-50
Ab mat sit-ups
Essentials
A. Every 70 seconds complete 12 sets of the following:
Set 1: Max sandbag cleans over shoulder in 40 seconds
Set 2: Dumbbell floor chest press x12-15
*w/ slight pause at the bottom of each rep
Set 3: barbell inverted row or ring rows x6-8
@20×2
+
B. 3 rounds for time:
Row or bike 13/11 cals
15 v-ups
12 burpees to pull-up bar
9 shoulder to overhead @ 35/45#
*increase 10lbs each round
*13 min time cap