15-15-12-12-10
45,45,50,50,55
Str bar skull crushers
15-15-12-12-10-8
45,45,55, 60,65,65
Seated single arm db curl 3 sec neg
3x12
25lb
Reverse grip Banded tricep push down w pvc
3x30 w red band
Str bar chest curl neg
2x10 w 3 sec neg
75, 75
Db overhead tricep ext
2x10
50, 60
Conditioning
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
Did as single:
R1: 1:44
R2: 1:47
R3: 1:49
R4: 1:51
R5: 1:50
R6: 1:44
All ub
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