General warm-up
then..,
Spending 7min. at each station with NO REST between stations.
Buy in : 5min Max cals
then..
1.) Climb to a 4 rep max front squat
2.) DB Incline Bench Press 59/35
3.) Strict Pull-Ups. switch from close grip to wide grip at any time.
4.) Single Arm DB Upright Rows
*On this one, you can NOT put the DB down the ENTIRE time. Constantly switch sides every 5-6 reps.
5.) Tricep/Bicep Superset:
7min. of:
8-10 Single OH extensions
Immediately into;
8-10 Supinated DB Curls
6.) Knee raises : Amrap “21’s”. 7 right/7 left/7 straight
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