Thursday, August 15, 2024

A.Work.

2 heavy barbell bench press [heavier than last week]

-rest :15-

8x Barbell bent over row *heavier then last week

-rest :15-

15x Lateral delt raises

rest :60 bt. rounds

x3 rounds

B. work

Weighted ring pull ups to a heavy 1 rep

rest :15

6x db incline bench press -heavier than last week

-rest :15

15x db curls

rest :50

x3 rounds

C. Stations.

Teams of 2 "interstate 95"

8 rounds for time

250m row [while partner holds double Kb's 55/35 in front rack]

if KB's go down , person rowing must stop

knuckles must be touching for front rack to count

cant start the row till both KB's are up and in place