Monday 7.13.20

Prep:
2 Sets
Row x 30 sec
Sorsean Hold x 30-60 sec
Bike x 30 sec
Single arm plank on rings or ground x 20-30 sec per arm

Essentials:
A.
3 Sets
Dual Kettlebell Front Rack curtsy Box Step Ups x 16-20 Steps
*Light to moderate load*
+
Rower Hamstring Curl x 8-12reps
On the 3:30min

B.
3 Sets
Front Squat x 5,4,3
Tempo @32×1
Tough load for the reps; build on what you did 2 weeks ago
+
Banded Lat Pull Down with PVC x 15-20 reps
On the 3 min

C.
For time:
9-7-5
Devils Press
15-12-9
Single arm Dumbbell ChainSaw Row (Heavier weight than the devils press)

Fitness:
A.
3 Sets
Dual Kettlebell Front Rack curtsy Box Step Ups x 16-20 Steps
*Light to moderate load*
+
Rower Hamstring Curl x 8-12reps
On the 3:30min

B.
3 Sets
Front Squat x 5,4,3
Tempo @32×1
Tough load for the reps; build on what you did 2 weeks ago
+
Banded Lat Pull Down with PVC x 15-20 reps
On the 3 min

C.
For time:
9-7-5
Devils Press 50/35
15-12-9
Chest to bar
RX+:
For time
9-7-5
Devils Press 70/50
Bar Muscle up