Dan G. (Member of the month)

20-min

3 rounds

  • 10 bench press @50%
  • 10 deadlift (rpe 5)

*rest 1:30-2 min

  • 2×20 alt. bicep curls
  • 2×12 oh db tricep ext.

*practice doubles between sets

e3mom (3 rounds)

  1. 400m run+amrap 10 push ups+10 kb swings
  2. 75 doubles+amrap 5 push press (95/65)+5 hang cleans (95/65)