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Friday, December 1, 2023


A. Every 5:00 for 6 sets 

Row 18/12 cals-Echo bike 15/10 cals 

25 Ab mat sit-ups 

10 Hang Cleans @ 115#/75# 

4 Wall walks 

 *each round alternate btw row and bike 

*Cap Each set @ 4:15 

*Goal is SAME pace each set

+

Extra Credit:

15 DB bicep curls

30 Banded tricep pushdowns

15 DB lateral raises

x3 sets


Essentials

A. For quality

    20-16-12-8

    DB bicep curls; go up in eight each set if feels good pause at top each rep

    Single DB tricep kickbacks; go up in weight if feels good; pause at top each rep

     20 sit-ups between each set

B. 12 min AMRAP

     16 kettlebell swings

     8/6 cal EB

     32 single unders

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