Thursday 24.9.20
4 sets
A1. Bench press
12-15 reps
A2. Strict pull ups
6-8 reps
*use a band if needed
A3. Dumbbell bent over rows
10 reps
A4. Banded triceps pull-downs
30 reps
Rest 2 minutes between sets
In teams of 2
AMRAP 21
Partner A: max distance row
Partner B: AMRAP
10 bench press @ 60/35kg
20 double unders
10 front-racked lunges @ 60/42.5kg
20 medball sit-ups
*switch partners after each completed round
Score is total distance rowed
Each completed round contributes an extra 100m to your score