Saturday, September 28, 2019

A1. DB alternating bench press

hold one up top while the other lowers

x12/side x 3 sets - alternating

add weight from last week

A2. KB Pendlay row, alternating

2020 tempo x 8-10 /side x 3 sets

add weight from last week

B. Workout

Teams of 2:

MInute 0-10:00

waterfall style amrap

10 cal ski erg

10 burpees

10 pull ups

Minute 10:00 - 20:00

as a team run 1 mile

Minute 20:00 - 30:00

waterfall style amrap

10 cal ski erg

10 K2E

10 kipping HSPU or deficit push ups

C. Finisher - can do after class

3 sets of

preacher curls x 15

tricep kicks backs x 15

Rear delt raise x 15

Kevin Glass356