Friday
10/24
A. 15 minute AMRAP
Row 1000m/800m buy in
+
AMRAP remaining time
2-4-6-8-10..
Dual DB/kb step-up 20″ 50#/35# per hand
CTB pull-ups
+
B. 3 sets
20 DB skull crushers
15 DB scaption raises
1 min plank on elbows
Essentials
A. 20 min AMRAP
18 walking lunges
12 hand release push-ups
Run 200m
Side plank :20 per side
+
B. 3 sets @ your own pace
3-point DB row x8/arm
Dead bugs x6-8/side