Thursday, January 12, 2023

A.4 sets

Underhand grip Barbell bent over row x 8

Seated db curls x 12

amrap ring rows in :30

rest :60

B. 4 sets

incline db bench press x 6-8

Tricep kick backs x 12

amrap push ups in :30

rest :60

C. Capacity Thursday's

chipper thursday

2 rounds for time

50 wall balls, 20/14#

50 K2E

50 KB SDHP, 55/35# per hand

50 double unders

D. flex

Single arm viking press x 15/side x 3

banded pull aparts x 20x3

Single arm preacher curl x 10/side x 3

Single arm crossbody tricep ext. x 15/side x 3

front delt raise x 15x 3

rear delt raise x 15 x 3