Thursday, December 29, 2022

A.3 sets

Seated SA kb arnold press x 8/side

Supinated BB bent over row x 8

dips x 8-10

B. 3 sets

kb Row x 10/side

ring push ups x 8-10 reps

DB curls x 15 reps

C. Capacity Thursday's

3 rounds through [27:00]

0-3:00 - Row 500/450m

3:00-6:00 - amrap "Cindy"

6:00-9:00 - Bike erg 1K/900m

D. Flex

d1 bench press x 8-10reps x 3

d1 db french press x 10 reps x3

d2 strict pull ups x 10 x3

d2 db hammer curls x 12x3