Thursday, March 16, 2023

A1. Seated SA DB press

holding KB in front rack of non pressing arm

x8/side x 3

A2. BB inverted rows

weighted and feet elevated

x8-10x3

A3. Prone I.Y.T

5/5/5 x 3

B. Workout

part 1:

on the rower

:30 max

:30 rest [ in saddle]

x3

[for max total distance]

rest 2:00

7:00 amrap

12 DB HPS, 50/35# - alt

1 rope climb

14/1

16/1

18/1

can sub in strict pull ups / chin ups / MU for RC

rest 2:00

7:00 amrap

3 db bench press

3 K2E

6/6

9/9

12/12