- 16 PVC passes
- 10 DB Bench Press (35#)
- 10 DB Fly (20#)
- 10 DB Bench Press (60# DBs)
- 10 DB Fly (35# DBs)
- MAX Plate Press (35#)
This added up quick. Got 20-20-10 for the plate presses.
- 20 Band Chest Fly (reds)
- 10 Batwing Fly (12-15-15# DBs)
20:00 EMOM (alt)
- 40s Sandbag Bearhug Hold (100#)
- 15 Burpees
- 40s Double DB Overhead Hold (35# DBs)
- 60 Double Unders
Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!
- 40 OH Hollow Flutter Kicks (20# KB)
- 30 Reverse Crunch
- 20 Russian Twists (45# plate)
- 10 PVC Sit-ups
This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.