Thu. Mar 16, 2017

ME UPPER

Warm-up

Reverse Tabata Assault bike

Weightlifting

Red: Shoulder Press

Bench Press 

White/Blue: Bench Press vs. Chains
Work up to 60% for 3. Add chains and find Heavy 1.
1xAMRAP @80% with chains
1xAMRAP @80% no chains

SWOD - Strength WOD

Open Option/PPT Option:
5 min AMRAP:
5 Supine Ring Row
10 Ball Slams

ACCESSORY WORK

3x
DB Shoulder Complex
(8 front raise,lateral raise,reverse flyes)
10 DB hammer curls
10DB tricep Kickbacks
10 Chest Supported Rows