Part A:
Bicep curls 15/15
Flat bench pull overs - 4x15
Part B:
16 min AMRAP
20/16 cal row
8 toes to bar
10 reps per arm DB shoulder to OH (single arm)
Part A:
Bicep curls 15/15
Flat bench pull overs - 4x15
Part B:
16 min AMRAP
20/16 cal row
8 toes to bar
10 reps per arm DB shoulder to OH (single arm)
Every minute on the minute for 20 minutes complete:
Minute 1: AMRAP wall-ball shots
Minute 2: AMRAP Burpee box jumps overs 24"/20"
Minute 3: AMRAP power cleans at 115lbs.
Minute 4: AMRAP 5 C2B + 5 chest to deck push ups
Minute 5: Rest