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Thursday's Workout:

A1) Strict press

@20X0; 8 reps x 3; rest 30 sec - HEAVY


A2) Bent Over DB Row

@2112; 8 reps x 3 rest 2 min


B) 3 sets Not For Time:

6-8 strict dips on bar

rest 1 min

pronated chin over bar hold x 30-45 sec

rest 1 min

30 sec side plank/side

rest 1 min


C) 10 min AMRAP @90% Aerobic effort:

AB/Row 12 cals

10 HPC - 135/95#

10 bar facing burpees




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