Thursday, December 21, 2023

A.Workout.

1 mile run or 4K bike erg

50 kb swings 70/55

800m run or 2K bike erg

25 kb swings 70/55

B. 4 rounds

6 db bench

12 bench dips

24 oh tricep ect.

rest :60-:90

no rest bt movements

C. 4 rounds

6 neutral grip pull-ups

12 supinated db curls

24 hollow band pull to hips