*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

Session A:

1) 7 sets of:

50 Calorie Row

10 Rower Facing Burpees

200m Walk

Keep track of your laps/round times and keep them as consistent as possible. Perform at a moderate pace/Zone 3 HR/60-70% HR

Distance references if you are changing modalities HERE

Session B:

1) Strict Press:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Weighted Chin-up: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

3) Seated Single Arm Landmine Press: 4 sets of 10/side

Rest 2-3 minutes between sets. Seated on a bench. Perform all reps on 1 side before switching to the other. Heavy as possible.

4) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible. All reps on 1 side before switching to the other.

5) Dumbbell Overhead Tricep Curl: 100 reps

Use a weight you can perform 40-50 reps unbroken to start.

6) Dumbbell Alternating Hammer Curls: 3 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible. Keep these strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE