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  • gamefaceent212

‘Genetica’



Warm up

2:30 Amrap

5 shoulder pass throughs w/ pvc pipe

10 wide grip behind the head press w/ pvc pipe

10 arm circles (no pvc pipe)


2:30 Amrap

1 inch worm w/push up

10 shoulder taps

10s childs pose


2:30 Amrap

100 m row

10 shoulder press (very light)

10 bicep curls (very light)


Workout

10:00 Amrap (write down how many rounds you do)

15 close arm push up

15 db bicep curls

15 butterfly sit ups


3:00 rest


10:00 Amrap (write down how many rounds you do)

15 barbell bent over row

15 OH DB tricep extensions 

15 squat hops (squat w/ calf raise variation)


3:00 rest


10:00 Amrap (write down how many rounds you do)

15 db curl to press

15 mountain climbers (hard count)

15 sea turtles


Check out the SABRE brand for safety products


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