TUESDAY 1/3

Component 1


20 mins:

4 Rounds


A1. 10-15 Neutral Grip DB Bench Press - 2-second pause at the bottom

A2. 10-15 Single Arm DB Row - 2-second pause at the top


90sec rest between rounds


Component 2

20 Minute Cap


2 Rounds

18/14 cal Bike/ Row/ski / 300m run

20 Pushups

20 Db hang clean + Press


2 Rounds

15/12 cal Bike/ Row/ski/ 200m run

15 Pushups

15 Db hang clean + Press


2 Rounds

12/8 cal Bike/ Row/ski /100m run

10 Pushups

10 Db hang clean + Press



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