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9/13/2021

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Warm up: 

2 rounds:

  • 1 min on a Machine
  • Band Shoulder Complex
  • 60 sec Close Grip Bar Hang

2 rounds:

  • 10 DB Side Plank Powell Raise
  • 10 DF Cuban Press
  • 5 Speed Bench Press

Strength:

  • Bench Press 4×5 – increase weight from last week
  • Supinated Bent Over Row 4×5-10 – Increase reps from last week

Conditioning:

AMRAP:

2.2.2.3:

  • 7 KB/DB Gorilla Rows
  • 7 KB/DB Hang Cleans
  • 7 KB/DB Push Press
  • Burpee Bar Muscle Ups/Pull ups for Remainder

Rest 2 min after each round

If you complete 25 Burpee Muscle Ups/Pull ups, your workout is over