Friday 03/18/22


8×3 Banded Push Press

– @55% 1RM 

– Rest 45”-60’’ between sets


For Time:

50/35 Calorie Ski ERG

60 Push Press 95/65

60 Burpees

60 Abmat Sit-ups

50/35 Calorie Ski ERG

Power Hour:

Incredible Hulk

AMRAP in 20 minutes

5 Deadlifts (115/75 lb)

5 Hang Power Cleans (115/75 lb)

5 Front Squats (115/75 lb)

5 Push Press (115/75 lb)

5 Back Squat (115/75 lb)


3×12 DB Bench Press

3xCurl Bar 21’s(7 top range/7 bottom range/7 full range curls)

(Superset Grip/Push up)

3 Sets

30” Ball Grip Static Kettlebell Hold

15 Push-ups

30” Rope Hang

1×200 Bench Position Band Pull Aparts

4×20 Banded ½ GHD Sit Ups 

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