Monday Dec 27

Circuit, not for time

3x 12 Barbell Bench Press

3x 12 DB Box Step Ups (Double Dumbbell Suitcase Style) (6 each leg)

3x 6-12 Strict Chin Up (Scale: A) Banded – B) Negatives 3–6 – C) Ring Row)

METCON:

4 Rounds

75 Double Unders

30 Push Ups

15 Chest to Bar Pull Up

75′ Single DB Front Rack Walking Lung

OPTIONAL ADDITIONAL WORK:

A) Running Conditioning

4 Sets: Every 3:00, Run 400 M (Goal is to be + or – 2 Seconds each interval)

B) Superset:

8-12 Ring Dips + 8-12 BB OR DB Bent Over Row

Rest as needed

C) 3×20 Banded Tricep Extensions + 3x 20 Banded Curls

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD