A. Every 4 minutes for 20 minutes complete the following barbell complex without resting or setting the barbell down. Increasing load after each set.
4 Shoulder Press
3 Push Press
2 Squat Jerks
1 Split Jerk, left side + 1 Split Jerk, right side
*Compare to 6/11/18.
B. “Filthy Fifteen”
5 rounds for time of:
**17-minute time CAP. Compare to 6/23/16.
C. Strength 101:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets.
Alternating, DB Hammer Curls
5 sets of 8 reps per arm for loads
Rest 2 minutes between
3. Glutes and Hips:
100 per leg:
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 7/20/18.
Post loads for part A, time for part B and loads for part C to Members Area or comments.