ARMS AND ABS

BLOCK 1 (9MINS)

FLOOR

3 ROUNDS

25  V - UPS

20  OH TRICEPT EXTENSIONS

15 WEIGHTED BENCH DIPS

 

RUNNERS

EVERY 3 MINUTES X 3 ROUNDS

-10 DB CURL TO PRESS

-14 SINGLE ARM HANG CLEAN (7/7)

MAX METER RUN

 

BLOCK 2 (6MINS)

FLOOR :

AMRAP

-8 DUAL BICEP CURL

-8 WEIGHTED DB LEG LIFTS

-8 LAZY BURPEE

AFTER EVERY ROUND ADD 1 REP TO EACH EXERCISE

 

RUNNERS

MIN 1 :10 SPRINT :50 WALK

MIN 2 :30 RUN :30 W