Thu. Jan 19, 2017

ME Upper

Warm-up

3x
10 Burpee
10 Ring Row
10 DB Press

Shoulder Press 

Shoulder Press
6-6-6-6
Push Press + 10 second hold
2xAMRAP @6rep weight
*On last push press, hold the bar overhead for 10 seconds

SWOD - Strength WOD

Buy-In:
2 min Max reps Situps
7 Min AMRAP:
2 Chinup
4 Pushups
*Every minute: 5/3 Cal Assault bike SPRINT! Assault bike should take no more than 20 seconds.
*Workout ends with 20 cal assault bike Sprint.

ACCESSORY WORK

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