The prison yard

Apr 15

A: Deadlifts 3x5 at 65% and 3x5 at 70%

B: One arm DB rows 3x12

C: DB chest flies and chest press 3x12

D: DB bicep curls 3x12

E: At your 2km pace +4

Row 1000m rest 1 minute x 2

At Home Zoom Option offered at 6:00AM and Noon

4 minutes on 90 seconds off x 6 rounds

50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press

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