4 Sets

  • 20 Smashed Head DB Bench Press (30#)
  • 15 Tricep Pushdowns (49#)
  • 20 alt DB Front Cross Overs (15#)
  • 12 Ring Rows

20:00 AMRAP

  • 6 Deficit Push-ups (on 20# DBs)
  • 9 Double DB Hang C&J (20#)
  • 12/9 cal Row/BikeErg
  • 15 Sit-ups / 30 OH Marches (20# DBs)
  • 18 Lunges / Reverse Lunges

Sort of repeat of Dec 15 when I got 6+18. I knew my back wasn’t up for Devil Press today so I turned the cleans into C&J. In the first round of sit-ups my back was not feeling good, so I did marches the rest of the way. In the odd rounds I rowed and did lunges and then was on the bike with reverse lunges in the even rounds. Did 6+15.

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Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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