Friday 09/22/2023 Workout Of the Day

A. E3:00 x 5
5 bench press
7/ arm single DB row

B. 14 min. AMRAP
25 anchored sit-ups
15 push ups
10/8 Kcal ECHO
5 dbl KB snatch @25/40# +/-

Workout Notes: Build to a heavy set of 5 reps for bench press from the rack. You will do 5 bench press and 7 heavy single arm rows every 3 minutes for 5 sets total. Use the bench as support for the single arm rows and go heavy on them while maintaining strict form.

Part B is a 14 minute AMRAP. Start with 25 anchored situps; try to keep moving on these and take a short break if needed. Push ups should be quick and consistent. The double KB snatches should be doable in a single set. Coaches will review technique and points of performance prior to starting the workout. After the snatches you go back to the anchored situps. Chip away at the reps and try to keep moving for the full 14 minutes.