Friday, November 15, 2019

11-15-19

Preacher curl w str bar over ghd
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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