Thursday, November 3, 2016

Heath & Sean

Heath & Sean

Bench Press & 1 arm Rows (unsupported) 5-5-5-5-... (DB's must be about 1/2 the load on the bench. Hold last rep at the top for 5 seconds each side, then

How many rounds can you do in 12 minutes of:
 Rx
  8 Push-ups (on plates: 15's for men/10's for ladies)
   6 Air Squats
    4 Strict Pull-ups

Rx+
 12 Push-ups (on plates: 45's for men/25's for ladies) 
  8 Air Squats
   4 Ring Muscle Ups (3 for ladies)

Begin the workout with 1000 meter row.

Extra: Mobility and/or go for a run.