Monday, May 13, 2024

Monday

A. 3 rounds for time

Row 400m

30 DB goblet squats @ 50#/35#

20 V-ups

10 Single arm DB devil press

*24 minute time cap

B. 3 sets

25 Superman 

15 kb horn bicep curls 

Essentials

A. Front squats to a box x 4 sets of 6; 3 sec lower down; build to a moderate set

B. AMRAP 5 min for 3 sets

     Row or bike 8/6 cal

     10 ring rows

     10 alt DB snatch

Rest 2 min between sets