October 24th, 2019 - All the CALORIES

October 24, 2019




M-1: DB Row/Curl/Single Arm Bench

4 sets:
4 Barbell Strict Press
8 Single Arm Row/side
8 Band resisted Push Up
10 Double DB Curl (supinated)

*If they can't do banded pushup do regular, if not regular do knee push up.
*Build to Challenging but technically sound set of 4 on Barbell strict press and do all four sets at that weight



M-2: Bike/Row


Option A:
12/10 Calorie Row
*Amrap Bike Calories in Remaining Time

Option B/C:
10/8 Calorie Row
*Amrap Bike Calories in Remaining Time

*If not enough Bikes. Have them Partner, one starts on bike and one starts on rower. Whoever starts on bike will be doing same calories stated above and do an AMRAP of Rowing instead of Biking.
*Score is total Bike/Row Calories accumulated

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