Thursday, September 9, 2021

A.Pumpville Thursday's

3 sets

6 weighted dips or strict HSPU

12 stretch push ups

25 banded tricep ext.

[no rest bt. drops, rest :60. bt. sets]

x3

B. Pumptown Thursday's

1 rope climb

12 guerilla rows

25 seated pronated curls

[no rest bt. drops, rest :60 bt. sets]

x3

C. Capacity Thursday's

Top of every 3:00

run 450m x 6 sets

all done @ 85-90% effort