Thursday 1/16/20

A.

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Supine Ring Rows x 8-10 reps @ 2111

Dumbbell Skull Crushers x 10-12 reps @ 2011

Strict Toes to Bar x 6-8 reps @ 2110

B.

Five rounds for time of:

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

20 Push-Ups

40 Double-Unders or 200 Meter Run

EZ BURN

"ROGUE QUALIFIER WORKOUT 1"

Complete as many rounds and reps as possible in 10 minutes of:

1000 Meter Row

75 Thrusters (75/55 lbs)

OR

Complete as many rounds and reps as possible in 10 minutes of:

1000 Meter Row

75 Kettlebell Swings

Andrew Malek-Zadeh