January 9, 2020
Metcon:
4 Rounds for time:
400m Run*
10 Power Cleans (155/105)
25/20 Calorie Assault Bike
10 Push Jerks (155/105)
*We will try and run outside based on tomorrow’s weather forecast. If not running outside, complete 6 Laps around the gym.
Arm Smasher:
25 Banded Triceps Press Downs
15 Barbell Curls
20 Banded Triceps Press Downs
12 Barbell Curls with 3 sec. negative (each rep)
15 Banded Triceps Press Downs
10 Barbell Half Rep Curl into 1 Full Rep Curl