Thu. Jan 12, 2017

ME UPPER

Warm-up

3x
10 Burpee
10 Ring Row
10 DB Press

Weightlifting

Bench Press 

5x3 Heavy
1xAMRAP @90%
1xAMRAP @80%
*5 sets of 3 at the same weight

SWOD - Strength WOD

Metcon (AMRAP - Rounds and Reps)

7 Min AMRAP:
3 Chinup
3 V-ups
3 Pushups
*Every minute: 7/5 Cal Assault bike SPRINT!
*Workout ends with 20 cal assault bike at the 7 minute mark.

ACCESSORY WORK

3x
1 min Max reps Arnold Press (no breaks)
20 banded curls
20 banded tricep extensions (each)