Josh'n

Updated: Aug 5, 2019

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!!!



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