Tuesday February 9, 2020

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WARM UP/CARDIO:

15 min
Run, Bike, and/or row
At 3, 6, 9, and 12 min mark do 7 burpees

Workout:

4 sets of 12
Dumbbell Lateral Raises

4 sets of 10
Seated DB Press

4 sets of 8
Push Press

Finisher

50 Pendlay Rows in as few sets as possible

Recommended weight 115/75

Then

50 Heavy KB shrugs or underhand band pull aparts

EXTRA

5 rounds

row 500m

10 unbroken clean and jerks 115/75

Monday, February 8th, 2021 at 10:42 pm / WODS