Complete one of the following options-
Option 1 > 3 Months
2 Rounds for time:
400 m Run/Row
40 Stability Ball Crunches
40 Walking Lunge Steps (R+L=2)
40 Alt DB Biceps Curls 15/20 (R+L=2)
400 m Run/Row
40 OH DB Presses 15/20
40 OH DB Triceps Ext 15/20
40 Squat Jumps
Option 2 < 3 Months
2 Rounds for time:
400 m Run/Row
40 Stability Ball Crunches
40 Walking Lunge Steps (R+L=2)
40 Alt DB Biceps Curls 10/15 (R+L=2)
400 m Run/Row
40 OH DB Presses 10/15
40 OH DB Triceps Ext 10/15
40 Squat Jumps
Option 3 < 1 Month
1 Round for time:
200 m Run/Row
20 Stability Ball Crunches
20 Walking Lunge Steps (R+L=2)
20 Alt DB Biceps Curls 8/10 (R+L=2)
200 m Run/Row
20 OH DB Presses 8/10
20 OH DB Triceps Ext 8/10
20 Squat Jumps
Post Times and Thoughts and HAPPY BIRTHDAY JOSH to Comments
HAPPY BIRTHDAY JOSH SEGRAVES! (Sunday)
Did you know he is the one who named our gym AND came up with out motto?! Thank you for your guidance, support, and incredible example Josh!!!
