Monday, October 14, 2024

Monday

Fittest of the coast workout 24.1

20 minute AMRAP

Row 24 cals or Run 300m

+

3 rounds 

12 Wall ball 20#/14#

6 alternating DB snatches @ 50#/35# 

+

B. 3 sets 

30 banded tricep pushdowns

15 DB bicep hammer curls

Essentials

A. Box squat 

10,8,6,4,2 starting at moderate load increase per set

B. Every 2:00 x8 sets alternating 

set 1- Row 8/6 cals+4-6 burpees over erg

set 2- Echo bike 8/6 cals+10 DB shoulder to overhead

*cap each set @ 90 seconds