Thursday 10/13/16

A1. Single-Arm Dumbbell Row; 8-10 reps x 4 sets, rest 45sec

A2. Strict Shoulder Press (1sec pause at top); 8-10 reps x 4 sets, rest 45sec

A3. Banded Straight Arm pull down; 15-20 x 4 sets, rest 45sec

A4. Waiter Walk; 75’/arm x 4 sets, rest 45sec

 

Choose an option Below:

 

B1. Against a 2-minute running clock, complete:

Row 300 Meters

Push Press (Dumbbell or Barbell)

-Rest 2 minutes between sets, and complete a total of four sets

 

B2. Against a 2-minute running clock, complete:

25/15 Calories of Assault Bike or Rowing

115/75 lb Push Press x max reps

-Rest 2 minutes between sets, and complete a total of four sets.