A1. Close Grip Bench Press
x6-8 reps x 5 sets
add 5% from last week
A2. KB bent over row.
x8 reps /side x 5 sets
in front of a clock for 25 minutes
Teams of 2:
30 dB plank rows **each, 50/35# per hand
60 HSPU (while partner holds DL bar, 135/95)
80 DL, 225/155 (while partner does a wall sit)
120 cal aB (while partner holds barbell in front rack 135/95)
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.Read More