Friday, September 16, 2022

Strength
Push Press
12:00 EMOM
min 1-6: 5 Reps @ 60%
min 7-12: 3 Reps @ 70%

Dumbbell Complex
“Strong Side”
7:00 AMRAP
1-2-3-4-5-6-7….
Deficit DB Push-Ups
Dual DB Burpee Deadlift
Dual DB Hang Muscle Snatch
Dual DB Thrusters
Load: 50/35#

Friday Finisher
5 Sets
10 Ring Bicep Curls
10 Ring Tricep Extensions
:30sec Plate Steering Wheels
R: as needed

QuickFit
500-400-300-200m Row
25-20-15-10 Double Kettlebell Deadlifts
25-20-15-10 Single Kettlebell Front Rack Box Step Ups