5/18/22

 AM Workout (0930)

3 RFT, at a consistent aerobic pace:
2000m Bike Erg
1000m Row
1000m Ski

-40:45 ... overall a nice/lighter sweat ... felt good to move and sweat. 
 

PM Workout (1430)

Nice afternoon workout... very solid arm pump. 

A.
V-Ups - 3 sets of 15 reps
Bench Crunch 3 sets of 10 reps
Side Plank 3 sets of 30 seconds/side
Minimal Rest 

-Complete

B.
Paloff Press 3 sets of 10 reps/side 
Rollouts 3 sets of 10 reps 

Plank 3 sets of 60 seconds 

C.
Double Arm Dumbbell Curls 3 sets of 15 reps
Rest for 30 seconds
Double Arm DB Tricep Kickbacks 3 sets of 15 reps
Rest for 90 seconds 

-2x25# for the curls, 2x10# for the kickbacks 

D.
EZ Bar Reverse Grip Spider Curl 3 sets of 15 reps
Rest for 30 seconds
EZ Bar Incline Close Grip Skull Crushers 3 sets of 15 reps
Rest for 90 seconds 

-45# for both movements 

E.
Hammer Curl 10 sets of 10 reps
Rest for 30 seconds 

-2x25#

F.
Rope Pushdowns 10 sets of 10 reps
Rest for 30 seconds 

-35# 

G.
EMOM 15:

200m Row 

-Complete