Thursday September 13th 2018

Thursday

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.