Thursday, April 20, 2023

A.4 sets

SA meadows row x 8/side

rest :20

SA ring row x 5-7/side

rest :20

Standing DB supinated curls x 12-15

rest :45

B. 4 sets

Incline dB hex press x 6-8

rest :20

Decline dB skull crushers x 8-12

rest :20

tricep kickbacks x 12

rest :45

C. Capacity Thursday's

6:00 armap

1 rope climb

10 wall balls [add 5reps each round]

rest 2:00

6:00 amrap

10 push ups

10 cal ski erg [add 5 cals each time]

rest 2:00

6:00 amrap

2-4 muscle ups or 6 pull ups

1 SB complex.[ 1 clean + 1 squat = 1] **add one rep to each round here