Tuesday, May 24, 2022


A. In 12 minutes complete 3 sets

A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand

A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed)

A3. Side Plank 30 sec/side

B. 3 rounds for time

Row 500m/425m or Bike 30/20 cals

20 Single arm DB hang clean and jerks @ 50#/35#

20 single DB step-up 24"/20" box

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