Saturday, July 20, 2019

A1. Close Grip Bench Press

1111 tempo

x6-8 reps x 5 sets

add 5% from last week

A2. KB bent over row.

x8 reps /side x 5 sets

2121 tempo

B. Workout

in front of a clock for 25 minutes

Teams of 2:

30 dB plank rows **each,

60 push ups (while partner holds double KB's)

80 KB DL,55/35# per hand (while parnter does a wall sit)

120 cal aB (while partner holds KB in front rack)

then

amrap calories on a ski erg

for this workout - teams of 2 will complete the first part....

then as teams finish, hop on a ski erg in teams of 2-4 and with whatever time is left see how many caloires you can get on the ski erg

**can sub in 20 rope climbs or 30 bar pull overs for the plank rows.

Kevin Glass286