Tuesday, December 19, 2023

A1. Single arm DB push press.

2xx1 tempo

8reps per side for 3 sets

A2. KB guerrilla row.

10/side x 3 sets

A3. Banded pull apart.

x20x3

B. 3 rounds.

BB Pendlay Row x 8 reps

rear delt flies x 15

C. Workout

3:00 on / 1:00 off x 6 rounds

450m run or 500m row or 1K bike erg

amrap pull ups/ T2B

you can switch it up for CtB or bar MU or ring mU or rope climbs

Each round switch bt. pull up [variation] and T2B