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