Saturday, November 19, 2022

A1. Strict Press

work to a heavy 5 reps over 4 sets

A2. DB Supported Row

heavy 10/side over 4 sets

A3. Tricep Kick Backs

x15 x 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 *while partner holds KB's

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