Thursday, September 3, 2020

Performance

EMOM for 14 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

AMRAP in 10 min
10 Weighted Box Step Ups (5 ea leg), 50/35#
10 Strict Pull Ups
*Box height 24/20″

Intermediate

EMOM for 14 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

AMRAP in 10 min
10 Weighted Box Step Ups (5 ea leg), 40/25#
10 Banded Strict Pull Ups
*Box height 20/16″

Fitness

EMOM for 14 min, alternate between:
10 Bench Press
10 Single Arm Dumbbell Row, ea arm

AMRAP in 10 min
10 Weighted Box Step Ups (5 ea leg), 25/15#
15 Ring Rows
*Box height 20/16″

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