FBB
3 sets
12 BANDED STRICT PULL UPS
20 Banded Pushups (BAND ON THE RIG)
3 Sets
20 Alternating Dumbbell Curl
10 Empty Bar Barbell curl
Scoring: Time
Metcon (4rds for quality) 14 min cap
3 Floors run or 15/12 Cal Bike or 20/15 Cal row
10 Double dumbbell Strict Press (35/20)
100FT Farmers Carry (24/16kg)
Scoring: Time
IF TIME ALLOWS 75 BANDED PULL APARTS
Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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