3 rounds
10- 12 Strict Chin Ups/ Banded
8/8 Curl and Press Per Arm
1 Min Wall Sit
Then…
EMOM: 12 (week 4/6)
Min 1 – 8 DB bench press + 8 Push-ups
Min 2 – 8 DB lat pull Overs + 8 Band pull – aparts
Min 3 – 6/6 DB Bent over rows
Then…
3 Rounds of : 4 Min on/ 1 Min off
Buy In: 20/15 Cal Bike
into…
AMRAP of:
4 Hang Cleans
4 Power Jerks
4 box jumps
*complete the bike buy in every round and AMRAP the 4-4-4 for ther remainder of the 4 minutes. Pick up where you leave off each round
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