Thu. Jan 26, 2017

ME Upper

Warm-up

Partners:
2x
1) 10 cal bike
2) Strict Burpees Until calories are done
Switch

Bench Press 

7x2, Heavy, Same Weight
2xAMRAP @80%

SWOD - Strength WOD

Every minute, 10 minutes, Alternating
15 Cal Assault Bike, Arms only
1 DB Shoulder Complex AHAP
(8 lateral raises, 8 frontal raises, 8 reverse flyes)

ACCESSORY WORK

3x
12 Single arm DB row
25 Banded FacePulls
1x
“Mad Dog 50/50”
For max load, As Fast as Possible:
50 BB Curls
50 BB Skull Crushers