MURPH” is this coming Monday! Stay tuned for times.
Three (Easy) Rounds NFT
200m Run/row/ski
:30 Side Plank Hold e/s
10 Push-ups
20 Russian Twists, 15/10# e/s
Then..,
Standing BB strict press
Set 1: 15reps. :2neg
Set 2: 12reps :2neg
Set 3: 10reps :2neg
Set 4: 8reps :2neg
Then..,
BB glute bridge up
Set 1: 15reps
Set 2: 12reps
Set 3: 10reps
Set 4: 10reps
Then..,
Complete 3 sets
Max Effort Set of DB squeeze press
*Use a weight that gets you between 12-15 reps
Right knto…
Single DB “21’s”. or Bb 21’s
Rest 90sec. Between Sets.
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