SUNDAY

OPEN/PERFORMANCE

amrap 20 min:

250 m row

30 double unders

5 hspu

Every 3 min 10 ring dips

FITNESS

amrap 20 min:

250 m row

60 single unders

5 db press 35#/20#

Every 3 min 10 bench dips

SHRED @ 8 am with Coach Mike V (experienced peeps only please)

COACH MIKE V HAS A MESSAGE….

“Shred peeps, we’re changing things up from our normal push/pull routine. It’s always a good idea to throw your body a curveball. Arnold called this “shocking the muscle. Take a minute to watch this video … HERE

Part A

Chest/Tri Chipper

20 burpees

40 Bench 95/45

40 Banded Tricep Push Downs

20 burpees

30 DB Flys 20/10

30 push-ups

20 burpees

20 DB Pullovers 50/25

20 DB  tri extensions 50/25

20 burpees 

10 skull crushers 45/15

10 close hand bench 45/15

20 burpees 

Part B

8 Minute AMRAP

Odd min

45 second plank

Even min

25 Tuck ups