Bench Press 3 x 20

Supersets: During 3 minute period between bench press sets, perform the following two accessory movements below.

1.) DB Tricep Kick-Backs 3 x 10 (Best to use a bench and put opposite knee and extended arm/hand for support on the bench, positioning and maintaining the elbow at 90 degrees to perform the DB tricep kick-back in slow and controlled movement)

2.) Standing Lateral Extensions 3 x 10 (1st Set: Standing DB Forward Raises, 2nd Set: Standing DB Side Raises, 3rd Set: Reverse DB Flys in the bent over, “Good Morning” Position)

Karen + Annie: For Time

150 Wall Ball Shots

Then,

50-40-30-20-10

Double-Unders

Sit-Ups

2 Comments

  1. Patty 22:26 (10:00 finished WB’s, 2 minute rest)
    Bryant 27:00 (10:00 finished WB’s #12, 2 minute rest)

  2. Maria 21:50

    Andrew 23:14 (Karen time: 7:53)

    Betty 20:00

    Aspen 21:03

    Rachael 19:17 (Karen Time 8:45)

    We added a cap to Karen 10 min then right into Annie

Comments are closed.