Tuesday, March 7, 2023

A1. DB incline Bench Press

5xx1 tempo

to a tough 5 reps over 5 sets

A2. BB bent over row

x10-12 reps x 5 sets

[heavier than last week]

A3. DB ext. rot.

on knee this week

x8/side x 5 sets

B. 3 rounds

weighted chin ups x 3 or weighted ring rows x 8

Prone Y's x 15

C. Workout

8:00 amrap

3.6.9.12.....

pull ups [add CTB or MU]

6 shuttle runs bt. efforts [25' out and back = 1]

rest 2:00

8:00 amrap

3.6.9.12.15....

db strict press

50 double unders bt. efforts

D. Flex

preacher curls x 10x3

skull crushers x 10 x 3

crossbody hammer curls x 20 x 2

bench dips x 20x2