17/09/19

Weightlifting

DB Bench Press (5 x 10)

SUPERSET with;
DB Bent Over Rows (5 x 10 each arm)

- Rest 2min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.

*starting at 60% effort and climbing in weight on both movements.

Metcon

15min. to get as far as possible...
10-20-30-40
American KB Swings
Pull-Ups
immediately into AMRAP:
6 Burpees
30 Double Unders

RX+ 3-4-5-6-7 Muscle Ups instead of pull-ups

Score is JUST the rounds and reps of the burpees and dubs.