Thursday, December 23, 2021

A.3 sets

dB decline bench press x 10

Floor dB tricep roll backs x 20

heavy Farmers carry x 100'

B. 3 sets

1 rope climb

10 ring or bb inverted rows

20 ext. rot. banded pull aparts

C. Capacity Thursday's

Teams of 2:

dirty hundreds

100 cal run

100 cal AB

100 cal ski erg

**break up each set as a team any way you want - but you must complete 100 per machine before moving on

**while one person is working the other must be holding a SB [100/50#]