Thursday 9.17.20

Warm-up:

Coaches Choice

Strength: Back, Bi’s, and Tri’s

3 Rounds for quality
10 Bent Over Barbell Rows (ascending)
15-25 Banded Bicep Hammer Curls
15-25 Banded Tricep Pull Downs

10min Time Limit

Conditioning:

AMRAP 15min
250m Run
15 Pull-ups
15 Box Dips
15 Weighted Sit-ups

Rx’d:
35#/20# DB Ab-Mat Sit-ups

Rx’d(m):
7 Bar Muscle-ups (instead of 15 Pull-up/15 Dip)

Rx’d+:
7 Ring Muscle-ups (instead of 15 Pull-up/15 Dip)
50#/35# DB Ab-Mat Sit-ups

 

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