Monday 10.12.20

D Day: Upright Rows / Curls

METCON

AMRAP 20:00
21 Cal Row
15 Box Jump Overs
9 Devil’s Presses

Notes:
Aim for 5+ Rounds on this metcon
Devil’s press should be tough but doable in one set (40/30/20/15/10)

STRENGTH

3-4 Sets:
A1: 10-15 DB High Pulls
A2: 8-12 DB Biceps Curls

Notes:
Move directly from the High Pulls to the Biceps curls. Rest no more than 2:00 between sets.

METCON

AMRAP 10:00
8 Alt Single Arm Devils Press
16 Jump Squats

Rest 5:00

AMRAP 10:00
8 Sumo Deadlift High Pulls
8 Push Ups

Rest 5:00

AMRAP 10:00
16 Kettlebell Swings
8 Burpees