Thursday, September 23, 2021

A.Pumpville Thursday's

3 sets [heavier then. last week]

4 push press

12 DB floor press

25 lateral. delt raises

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

x3

B. Pumptown Thursday's

6 loaded ring rows [heavier than last week]

12 DB incline supported rows

25 hinged pull-downs

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

x3

C. Capacity Thursday's

teams of 2 - push the pace

100 cal bike erg

200 double unders

100 cal run

50 burpee pull-ups

100 cal ski erg

D. finisher

100 hollow rocks