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8 November 2018

8
Nov

8 November 2018

8 November 2018

Warm-up:  500m Row, 20x Hand Release Push up, 20x Ring Row, 25m Bear Crawl, 25m Crab Walk. 500m Row

Strength: Close Grip Bench Press: 8×8 5-10lbs heavier.

Stamina (don’t post on board): 4 Rounds, not for time: 20x knee to elbow push up, 20x Alternating arm bent over DB Row, 20x Dip.

Work Capacity: 21-18-15-12-9:

  • Dumbbell Thruster (35/20)
  • Burpee Over the Dumbbells

Cool Down: 4 Sets of 20 GHD Sit-ups

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