Warm Up:
Bands and Ball to Upper: 10min
Light upper body sled: 7 min
Erg: 5 min
Main:
D.E. Bench with Bands:
9 x 3 @ 55%
Assistance:
KB Tricep ext.: 3 x 1 min max reps
Single arm bent over rows with DB: 3 x Failure
Banded Tricep push downs: 3 x Failure
Hammer Curls: 5 sets of Max Pump
Rest 1-2 Hours:
WOD
For Time:
Row 1000m
12 Bar Muscle up
12 Push Press 185/115#
Rest 10 min
10 Rounds
7 CTB
7 Ring Dips
21 Double Unders
AOD
No comments:
Post a Comment