Thursday, November 9, 2023
Part 1
7-8:00 amrap
5.10.15.20....
cal bike erg
burpee to plate, 45#
Part 2
OTM x 9:00
1 = :40 machine @ 70% effort
2 = :40 armap stirct pull ups or rope climbs or MU
3 = 3-5 bb incline bench press
rest 2:00
Part 3
OTM x 9:00
1 = :40 machine @ 70% effort
2 = :40 amrap wall walks or SHSPU
3 = 20 alt. heavy db curls
rest 2:00
If there is time or as a finisher after class
3 rounds
straight barbell curls x 12-15
straight barbell skull crushers x 12-15
Vertical toe touches x 15-20