2 Rounds
100m Run
5 Air Squats
10 Banded Bicep Curls
15 Banded Tricep Pushdowns
:10 Sec Hollow Hold
Then..
Take 12 Minutes to Complete:
2 Supersets:
8-12 Barbell curls
15-12 Banded curls
—
2 Supersets:
10/10 Tricep kick backs
30 Banded tricep ext
–
2 Max effort sets of Weighted DB sit-ups (shooting for 15+, rest 1:00 between efforts)
Then…
14 min AMRAP
100m Run
1 Squat clean
1 Bar Facing Burpees
100m Run
2 Squat clean
2 Bar Facing Burpees
100m Run
3 Squat clean
3 Bar Facing Burpees
100m Run
4 Squat clean
4 Bar Facing Burpees
—
And so on, adding 1 squat clean and 1 bar facing burpee each round.
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