12/11/20: Friday

Today’s Workout

• Warm Up
  • 400 m Run
  • 2 Sets
    • 20 Groiners
    • 10 Single Arm Row (Each)
    • 10 Suitcase Lunges (Each)

• Strength
  

  Indoor Every 3 min. for 4 Sets :30 Max Unbroken Strict Pull Ups :30 Max Empty Barbell Bicep Curls

  Outdoor Every 3 min. for 4 Sets :30 Max Unbroken DB Pendlay Rows :30 Max Light DB Bicep Curls

• Conditioning – “The Handle-Sick Maker”
  AMRAP 18
  • 400 m Run
  • 30 Farmers Lunges

• Accessory
  • Collect 5 min. in a Wall Sit