Saturday, October 15, 2022

A1. Weighted Pull Up

x2-4 reps x 5

A2. DB Bench Press

build to a heavy 5 reps over 5 sets

A3. Banded pull aparts

x20 x 5 sets

B. Workout

amrap 12:00

3.6.9...pull ups or CTB

50m run after each set

@ minute 12:00-20:00

1K row

then amrap the following

10 push ups [+5 reps each round]

50' heavy FC, 70/55#/hand

@ minute 20:00

sandbag carry around building