Saturday, September 17, 2022

A1. Seated Single Arm KB Press

work to a tough 4-5 reps per side x 4 sets

A2. DB Preacher Curl

x12/side x 4 sets

A3. Tricep Kick Back

x12/side x 4 sets

B. Mixed Modal Work

Teams of 2 - [30:00 on the clock]

for time: 500/420 cal bike erg

**every time you come off the bike you must complete the following

Minute 0-10:00

3 heavy SB squats

10 CtB pull ups or 5 bar Mu or 1-2 rope climbs

Minute 10:00-20:00

2 wall walks

35 double unders

Minute 20:00-30:00

100' heavy Farmers carry

4 burpee box jump overs, 24/20"