SUNDAY

Amazing job by everybody who came out for 20.1!!!! Every single person gave maximum effort and left no reps. I’m so happy with you guys. Let’s keep it going.

Now, let’s pump up. . .

SHRED

Back/Bicep Chipper

10/8 Cal Row

40 Ring Rows

40 Close Grip Empty Barbell Curls

20/16 Cal Row

30 DB Row (50/35)

30 Alt DB Hammer Curls 25/15 or 30/20

30/24 Cal Row

20 Bent Over Barbell Rows 95/65

20 DB Concentration Curls per arm 25/15 or 30/20

40/30 Cal Row

10 Wide Grip strict Pull-ups

10 Bicep Chin Ups

50/40 Cal Row

Part B

10 Minute AMRAP

20 Reverse Crunches

20 Toe Touch Crunches

1 Sandbag Carry Length of Rig and back 150/100/50