WOD: Thursday 1/28/21
Metcon: Choose 1
Bike Erg
5m Warm-up (easy-mod)
- 3 x 30s hard/30s easy (80rpm)
- 2m Recovery (50rpm)
- 3 x 5m nmod (70rpm)/5m mod (85-90 rpm)
5m Recovery
Air Runner
- 6 x 700m mod pace (1m rest between)
Extra Strength:
5 Sets:
- 12-15 x Forehead Curls
- 12-15 x Seated Alt. Curls
- 12-15 x Preacher Curls
- 12-15 x Reverse Curls
- 20 x Forearm Curls
3 Sets:
- 30 x Bench Dips
- 20 x OH DB Extension
- 20 x Double Tricep Kickback
- 20 x Skull Crushers
- 20 x Tricep Pushdowns