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December 14, 2022

For Time

100 Shoulder to Overhead (95/65)

Every Break:

100 Meter Farmers Carry (35s/20's) (4 Laps)


Finisher

Part 1

3 Supersets

20 Alternating Dumbbell Curls (10 per arm)

10 Tricep Extensions

Part 2

3 Supersets

10 Curls

20 Alternating Tricep Extensions

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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