Tuesday 9.25.18

Essentials:
A.
4 Sets
Dumbbell Bench Press 5-7 reps
+
Dumbbell Seated Shoulder Press 5-7 reps
+
Weighted Dip x 5-7 reps
Build in weight
On the 3:30min

B.
24 min AMRAP
Row x 21 cal
Deadlift x 18 reps
Jumping Pull Up x 15 reps
V-Up x 12 reps
Bar Facing Burpee x 9 reps

Fitness:
A.
4 Sets
Dumbbell Bench Press 5-7 reps
+
Dumbbell Seated Shoulder Press 5-7 reps
+
Weighted Dip x 5-7 reps
Build in weight
On the 3:30min

B.
24 min AMRAP
Row x 21 cal
Deadlift x 18 reps 155/105
Pull Up x 15 reps
V-Up x 12 reps
Bar Facing Burpee x 9 reps
RX+: 185/125

Performance:
A.
4 Sets
Dumbbell Bench Press 5-7 reps
+
Dumbbell Seated Shoulder Press 5-7 reps
+
Weighted Dip x 5-7 reps
Build in weight
On the 3:30min

B.
24 min AMRAP
Bike x 21 cal
Deadlift x 18 reps 185/125
Pull Up x 15 reps
GHD Sit Up x 12 reps
Bar Facing Burpee x 9 reps