WEDNESDAY, 5/11/22

Wednesday:

A.

3 Sets:

15 Single arm B.O.R (R)

15 Single arm B.O.R (L)

15 Barbell supinated rows


B.

For times:

21-15-9

Front squat (115/80)

TTB

-Rest 3 minutes then,

For time:

50 Calories (any machine)

Thursday:

A.

4 Sets:

12 DB Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Minute AMRAP:

12/9 Calories (any machine)

2 Devil’s presses

*increase by 2 devil’s presses each round

Friday:

A.

Deadlift: pronated grip

3x6 @ 75-80%

2x10 @ 70%

B.

3 Rounds for time:

20 Pull ups

5 Squat cleans (155/105)

5 S2OH