05 Jan, 2021
CFC 1.5.21
Metcon
Complete 3 Rds of:
10 DB Bench Press
10 Ring Rows / DB Bent Over Rows (with 2 sec pause at top)
10 DB Skull Crushers
10 DB Seated Bicep Curls (with 2 sec pause at top)
10 DB Bench Press
10 Ring Rows / DB Bent Over Rows (with 2 sec pause at top)
10 DB Skull Crushers
10 DB Seated Bicep Curls (with 2 sec pause at top)
Metcon (Time)
AQAP Complete:
1000m Row
50 DUs
50 KB Swings
50 Wall Balls
50 Box Jumps
1000m Run
1000m Row
50 DUs
50 KB Swings
50 Wall Balls
50 Box Jumps
1000m Run
Time Cap: 20 mins
Rest up to 2 mins between rounds