Workout of the Day
Fitness
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
5:30 Upper body
Warm Up
Medball Medley x 5:00
Flexed Arm Hang 3x15sec
KB Arm Bars 2 x 5 ea arm
A. Banded Bench Press Press 10 x 2 @ 55%1RM + 30% tension or chains
B. Super Set x 3 w/60 rest
8 Chin Ups
8 Single Arm DB Row (ea arm)
C. 3 Super sets 2/60sec rest
10 Inverted BB Row
10 Single Arm DB Press (ea arm)
D. AMRAP 10
150ft BW Sandbag Carry
15 Tate Press
10 Strict Toes to Bar
Finisher x 150 Banded Pull Aparts