Friday
3/21
A. Every 1:15 x8 sets (4 sets each alternating)
A1. Sumo deadlift x6-8 tng reps; starting at 225/155
A2. DB reverse lunge x12-14; 50/h, 35/h
B. For time:
20-18-16-14-12-10-8-6-4-2
Double kb/DB push press @ 35#/26# per hand
Ab mat sit-ups
Essentials
A. 20 minute AMRAP
Run 300m row 350 or bike 16/14 cals
50 jump rope
15 wall ball
10 pull-ups or 15 ring rows
+
2-3 sets
12-15 barbell bicep curls
12-15 DB flies
25 banded tricep pushdowns