Accessory:

  • 3×10 Dumbbell Side Raises (10#)
  • 3×10 Dumbbell Front Raises (15#)
  • 4×10 Seated Dumbbell Shoulder Presses (20-30-40-45#)
  • 6×10 Strict Pull-Ups (bodyweight, 6-10 reps, to failure, absolutely no kip)
  • 5×10 Reverse Cable Crossover (30-40#, 8-10 reps, try to keep weight even in feet, don’t lean back)

Metcon:

Long Annie
3 Rounds, NOT for time (sit-ups will slow you down, take your time and save your back)

  • 50 Double Unders
  • 50 Incline Sit-Ups

Conditioning:

Rowling
5 Frames @ 150 meters

  • Every meter over/under 150, add up and do 2x Burpee penalty
Ernie Costa
Ernie Costa
Sysadmin who enjoys golfing and double-unders.

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