Warm-Up:
Coach’s choice
WOD prep:
Prep & Practice the lifts
WOD:
Bro Session or perform a WOD you missed this week!
Bench press 10 x 3 reps
Dumbbell 1 arm row 10 x 5 reps each arm
Barbell curls 10 x 7 reps
*100m ski, row or run after the set of barbell curls. This should be at a slow pace..
*Try to increase the weight on most sets.
*You must have a spotter on the bench press
Post WOD:
Lax ball pecks
CFS 21 Day Complaint Free Challenge.
The challenge will be starting on November 1st.
Details and sign-up information coming soon!
Watch the video below for some insight into what the challenge is about!
Bro Session: Bench 65×1, 70×2, 75×1, 80×2, 85-100×1 | Single Arm Row: 30×3, 35×3, 40×3, 45×1 | Curls 35×10
Fun Sunday getting all swole and looking intimidating. I know my shirt had sleeves when I started that workout 🙂 Thanks to Sami for spotting me on the bench and for selling me on a vacation to the Amalfi Coast…
Team of 2. With Joe A. Athletes complete Full rounds while the other rests
5 rounds each
21 Calorie bike
9 Burpee box get overs (48″)
3,000m ski
30:12