Monday
3/31
A. Take 15 minutes to complete 4 sets of the following
A1. Seated arnold press x8-10 reps
A2. Dual DB/kb gorilla Row x8 reps/arm
A3. Barbell good morning x10 reps @ 95#/65#+
B. 12 minute AMRAP
14 prisoner step-ups 24″/20″
12 HR push-ups
10 alternating DB snatches @ 70#/50#
Essentials
20 minute AMRAP
Row 200m/ Echo bike 10/8 cals
8 DB snatches
8 DB step-ups
8 v-ups
Each round add 4 reps
+
Extra Credit
Banded tricep pushdown accumulate 75 reps
Banded Bicep curl accumulate 75 reps