Saturday, September 9, 2023

A1. Strict Press

8 reps x 4 sets

A2. DB Supported Row

heavy 10/side over 4 sets

B. Workout

Teams of 2 must complete the following:

in front of a clock for 20:00

20 rounds for time - you go/I go

9/6 cal row

6 pull ups

3 burpee box jump overs 24/20"

+

amrap cal ski erg in remaining time

C. Arm Farm Finisher

2 sets

db flies x 20reps

db drag curls x20reps

2 sets

French press x15 reps

lateral delt raise x 15reps

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Sunday, September 10, 2023

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Friday, September 8, 2023