Buffalo Wild Wings
September 18, 2023Honey BBQ
September 20, 2023
WARM-UP
Banded shoulders
-into- 3 sets:
- 45-Second Erg (build in pace)
- 5 Hand Release Push-ups
- 10 Alternating V-Ups
- 5 Up Downs
WORKOUT PREP
3 sets:
- 5/4 Calorie Erg (build in pace)
- 5 Bench press (build in weight)
- 5 V-Ups
“PARMESAN GARLIC”
FIRE
20:00 AMRAP:
- 15/12 Calorie Erg (Row)
- 15 Bench Press (50/35)
- 15 V-Ups
WATER
- 12/10 Calorie
- 45/30kg
- Alternating V-Ups
EARTH
- 10/8 Calorie Row
- 10 Dumbbell Bench Press (light)
- 10 Sit ups
MUSCLE BUILDING – GLUTES
4 rounds:
- 10 Banded Pull-throughs or Banded KB Swing
- 10 Split Stance DB Romanian Deadlift (each side) @moderate weight
- 10 GHD Hip Raise @moderate weight
- Rest 2 minutes between rounds