Thursday, 7-5-18

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Warm up:
3 RDs at easy pace
5 Ring Rows
10 Sit Ups
10 Lunges
30 D/U

10 RFT:
5 Strict Pull Ups
10 DB Movement 70/50
15 GHD (weighted sit up 25/15)

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

*30min Cap*

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