A.
Monday Pump
Cardio > 500m HAM *Arms ONLY
*Every 100m stop and perform 20 alternating DB curls – Standing 12.5/ 8kgScoring: Not Scored
B. 21-15-9 Handstand Push-Ups, Rowing, and Barbell Thrusters
21-15-9 Reps for Time:
– Handstand Push-Up
– Calories of Rowing
– Barbell Thruster @ 43/30 kg
Mobility/Flexibility
– Alternating Scorpion
– Forearm Floss
– Banded lat stretch
C. For Time: Cardios
For Time:
– Cardio 500 meters
*Arm's onlyEvery 100m stop and perform 20 alternating DB curls – Standing 12.5/ 8kg
