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

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