AMRAP Pulldowns

Solo session at 5pm.

Warm-up

• 3:00 BikeErg (1,554m)
• 2 Sets
  • 12 Combo Shoulder Raises (8# DBs)
  • 12 PVC Passes

Chest & Triceps

4 Sets

• 8 DB Bench Press (60#)
• 8 DB Fly (30#)
• 8 DB Bench Press (60#)

4 Sets

• 12 Incline Bench Press (95-105-110-115#)
• 12/12 One Arm Pull Down (rope, 27#)

4 Sets

• 10 Plate Press (25-35-45-45#)
• 10/10 Tricep Kickbacks (20#)

5:00 AMRAP

• Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

• MAX Push-ups
• 1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

• 20s Plyo Lunges (25# DBs)
• 20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.