FRIDAY 11 MARCH 2022

Swole Friday

Warm-up

3x

10 Ring rows (.5 second pause at top)

10 Push-ups

10 Lat Side + Front Raise (2×2.5, 2×1.5)

Workout

*Not For time – unless you want to, quality reps either way

3 Sets

Max single DB curl + press/hang clean + S2O (L) (20/15)

Max single DB curl + press/hang clean + S2O (R) (20/15)

*Reduce weight every set (20/15-15/10-10/7)

*Rounds follow directly on each other, after round 3 rest to full recovery

3 Sets

Max Single DB Floor Press (20/15) (L)

Max Single DB Floor Press (20/15) (R)

*Reduce weight every set (20/15-15/10-10/7)

*Rounds follow directly on each other, after round 3 rest to full recovery

2 Sets

15 Double DB Fly

Into

Max Double DB Hex Press

15/10-10/7

2 Sets

Max Ring Pull-ups

Into

Max Plate curls (15/10)

OR

Open 22.3

Warm-up

2x

40 Singles

10 Alt Lunge Twist

10 Air Squat (1s Pause)

10 Ring Rows

10 PVC PT

10 PVC GM

10 Ext Arm Shoulder Rotations (2×1/2x.5) – Keep light!

10 Heel Touches

20 High Knees

1x (Bar)

10 Front Squat

10 Bradford Press

10 Push Press

5 Thruster

1x(Before your heat)

7 Pull-ups

21 Double Unders

7 Thrusters (@ Starting weight or slightly above)