Hatfield Arms

Warm up:

800 m Run

3 x 30 Second Plank Holds

Complete each triplet. Perform all 3 rounds of one triplet before beginning the next. Complete triplets in any order you want, however, follow each triplet exactly as written (aside from adjusting weight recommendations as needed). Limit rest during triplet. Rest 90 seconds after each triplet.

3 rounds of: 4 Strict Chinups (Chinup modification) 12 Biceps BB curls AHAP 25 Alt DB biceps curls 15/20 rest 90 sec.

3 rounds of: 4 Strict Ring Dips (Modification) 12 BB Skull Crusher 45/65 25 OH Triceps Ext 15/30 rest 90 sec.

3 rounds of: 4 OH BB Press (Strict) AHAP 15 OH DB Push Press 15/20 20