Thursday, September 30, 2021

A.Pumpville Thursday's

3 sets

bench press X 6

kb Arnold press x 12

banded tricep ext. x 24

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

x3

B. Pumptown Thursday's

Bent over rows x 6

Supinated rows x 12

crossbody curls x 24

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

x3

C. Capacity Thursday's

21 devil press

450m run

15 devil press

450m run

9 devil press

450m run

Weight is @ 45/35# per hand

D. finisher.

kb side bend x50/side