Friday 04/01/22


5×5 Bench Press

– @70% 1RM 

– Rest 45”-60’’ between sets


“Chipper Gone Bad”

Time Cap: 24’

100 Burpees

100 Pull-ups

100 Ring Dips

100/75 Calorie Ski ERG

*Switch movement EMOM, this is not partitioned. Workout is completed when each movement has been finished. 


3×12 Dumbbell Seated Shoulder Press

3×12 Dumbbell Cuban Press

3×12 Dumbbell JM Press

1×200 Band Tricep Pull Downs

4×20 Medball Turkish Sit-ups

Power Hour:

“Barbara Ann”

5 Rounds for Time

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

*Rest 3 minutes

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