WOD:

#enjoy the process

AMRAP 25

10 Calorie Row (or Ski)

10 DB or KB Box Step Ups 53/35 24/20″ *Can do weighted lunges if no step ups

100m S-DB or KB Farmers Carry *Carry 50m w/DB on right, 50m w/DB on left

20/20/100m,

30/30/100m, etc…

Between hanging on to the Rower handle and the DB/KB your grip will be taxed by the middle of this piece. You’ll want to find a way to hold the DB/KB during the step ups that doesn’t require both hands. Switching back and forth during the step ups and farmers carry will keep you moving!

CASHOUT:

#bench dayyyy

Every 3:00 for 9:00

1 Max Set of DB Bench Press (should be 10-25 reps each set)

Watch out for the elbows flaring out too much. Think in terms of a Push Up position with the elbows in and the DBs in a “neutral position” (DBs the long way in line with the body, or 45 degrees at the most)

50-75 Reps of Banded Hammer Curls – Break up as needed *Use weight that allows for at least 15 reps