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SPAMrap (wk 10 #1)


Warm up

3 rounds

:25 shoulder pass

:25 good morning


3 rounds

:25 side lunges

:25 inch worms


3 rounds

:25 spiderman lunge

:25 sea turtles


250 row


Workout

12:00 amrap

10 db bench (55/35)

10 dips on bench

10 leg lifts on bench


3:00 rest


12:00 amrap

12 inverted rows

12 straight arm lat pull-down w/ power and

12 db nuetral grip curl to press


3:00 rest


12:00 amrap

14 ghd back extensions

14 tricep push down

14 tricycles



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