Wednesday, December 27, 2023

A1. Single arm DB push press

2xx1 tempo

6 reps per side for 4 sets

A2. Lean away chin ups

2020 tempo x amrap x 4 sets

A3. Banded reverse flies

x10-12x 4 sets

B. 3 rounds

DB meadows row x 10/side

lateral 90 deg. delt raise x 15

C. Workout

OT 5:00 x 4 rounds

200m run

15 pull ups or CTB or 5-7 MU or 1-2rope climbs

30 sit ups