-Warm up-
10 Minutes:
10 Isolated Dumbbell Curls each arm
10 Single Arm Dumbbell Shoulder Press each arm
10 Dumbbell Skull Crushers
10 Single Arm Dumbbell Shoulder Press each arm
10 Dumbbell Skull Crushers
5 Minutes:
3 Rounds:
5 Good Mornings
5 Knees-to-Feet Jumps
5 Good Mornings
5 Knees-to-Feet Jumps
-Strength-
Bench Press, 3 x 5.
Super set with
Single arm Dumbell Row, 3 x 12
Bench Press, 3 x 5.
Super set with
Single arm Dumbell Row, 3 x 12
-Conditioning-
Complete 10 rounds of the following for time:
10 Thrusters, 75/55
30 Double Unders
Complete 10 rounds of the following for time:
10 Thrusters, 75/55
30 Double Unders
-Gymnastics-
As many reps as possible in 5 Minutes:
Max unbroken Chest 2 Bar Pull-ups, completed in sets of 5.
-Cool Down-
Sit-and-Reach
Sit-and-Twist
Post all results to SugarWOD.
Sit-and-Reach
Sit-and-Twist
Post all results to SugarWOD.
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| Matt Bjorn |
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