4 Rounds (30s work, 5s transition)

  • Twisting Box Jumps (20/12″)
  • Twisting Box Jumps
  • Push-ups
  • Kroc Rows (elbow out, 25/20# DB)
  • Kroc Rows
  • Standing Double DB Rotations (arms & elbows up, 5# DBs/plates)
  • DB Rotation Passes (20/15#)
  • Single DB Curls (40/30#)
  • Side Shuffles
  • RDL (62/53# KB)

I used the plates for those rotations and it was a grip tester that way.

3 Sets

  • 30 Oblique Heel Touches
  • 10 Jack Knives (15/12# DB)
  • 8/8 Single Arm OH Leg Lifts (15/12# DB)

Published by

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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