Wednesday 09-11-19 C

Wednesday, September 11, 2019

Warm Up
Plate Shoulder Halos x 10 Each Direction
Half Kneeling Shoulder Cars x 8
+
2 Rounds @ Light DB
10 Bicep Curls
10 DB Front Raises
10 DB Strict Press
+
4 Min AMRAP @ Warm Up
10 Cal Row
10 Air Squats

A: For Time
15-12-9-6
DB Push Press
9-7-5-3
Strict Pull Ups / Banded

+ Rest 2 min

B: 5 Rounds For Time
5 Pull Ups / Ring Rows
10 Push Ups
15 Air Squats

+ Rest 2 Min

C: 5 Rounds For Time
125m Run
20 Du's

Score: Total time subtracting 4 min

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