Pump&Sweat
12-min amrap
3 rounds
- 10 bench press (rpe 7/10)
- 10 db push press (rpe 7/10)
*rest 1:30-2-min rest
if finished, max cal bike/ski/row
28-min
3 rounds
- 10 db/mb skull crushers
- 15 db oh tricep ext.
- 20 rb pull downs
*rest as needed
1000m row/ski (just once)
amrap
- 5 strict pull
- 10 db/mb pull overs
- 15 db bicep curl to arnold press
- 20 cal row/ski/bike