Friday 9/16

WORKOUT for Friday 9/16/2022

“JACKIE SEMI-PRO”

for time:
1000m row
40 kettlebell thrusters, 2x/8/12/16kg
20 bar muscle-ups

Post time to whiteboard!

ENGINE for Fri 9/16

5 rounds
15/20 calories
20m odd object walking lunge
10+ odd object cleans
1:00+ rest

BODYBUILDING for Fri 9/16

AMRAP in 12 minutes:
12 pause wide bench press
24 overhand bicep curl

AMRAP in 12 minutes:
6 pause chest-to-bar row/pullups
12 pause anconeus extensions

GYMNASTICS for Fri 9/16

chest openers, wrist openers, shoulder openers

handstand walking progressions/practice

10 rounds of EMOM
2+ bar muscle-ups
5+ toes-to-bar

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