A) 21-15-9

Air Squat (1,1,1,1)

Hand Release Push-up - to- Y (1,1,1,1)

Alternating Prone T (1,1,1,1)


B) 12:00 EMOM

DB Floor Press x 8 (evens)

DB Renegade Row x 12 (odds)


C) 4 Rounds:

Row x 250 m

Push-ups x Failure



10 comments (Add your own)

1. Santosh wrote:
I just now wanted to thank you yet again for the ainamzg web-site you have built here. It is full of useful tips for those who are truly interested in this specific subject, primarily this very post. Your all really sweet in addition to thoughtful of others in addition to the fact that reading your website posts is a wonderful delight in my opinion. And such a generous surprise! Dan and I really have fun making use of your guidelines in what we should instead do in a month's time. Our list is a kilometer long so your tips might be put to good use.

Sat, February 13, 2016 @ 2:13 AM

2. wrote:
I truly love your blog.. Great colors & theme. Did you develop
this site yourself? Please reply back as I'm looking to
create my very own site and would like to learn where you got this from or what the theme is called.

Fri, October 5, 2018 @ 10:54 AM

3. wrote:
I don't even know the way I finished up here, however I
believed this publish used to be great. I do not recognise who
you are however certainly you're going to a well-known blogger in the
event you are not already. Cheers!

Sun, October 7, 2018 @ 8:54 AM

4. wrote:
I'd like to thank you for the efforts you have put in writing this website.
I'm hoping to see the same high-grade content by you later
on as well. In truth, your creative writing abilities has motivated me to get my own, personal blog now ;)

Mon, October 8, 2018 @ 12:44 PM

5. wrote:
Thank you for the auspicious writeup. It actually was a leisure account it.
Look complicated to more delivered agreeable from you! By the way, how can we be in contact?

Tue, October 9, 2018 @ 2:18 PM

6. wrote:
Good blog post. I certainly appreciate this website. Thanks!

Thu, October 11, 2018 @ 6:34 AM

7. wrote:
Hello There. I discovered your weblog using msn. This is a very smartly written article.

I will make sure to bookmark it and come back to learn more of your useful info.

Thank you for the post. I will definitely return.

Fri, October 19, 2018 @ 4:48 AM

8. wrote:
Heya! I just wanted to ask if you ever have any problems with hackers?

My last blog (wordpress) was hacked and I ended up losing a few
months of hard work due to no back up. Do you have any solutions to prevent hackers?

Tue, November 6, 2018 @ 6:00 AM

9. wrote:
Very nice blog post. I absolutely appreciate this
site. Thanks!

Sun, November 11, 2018 @ 5:45 AM

10. wrote:
I don't even know how I stopped up right here, but I believed
this publish used to be good. I do not recognise who you are but definitely you are going to a famous blogger
if you happen to are not already. Cheers!

Sun, November 11, 2018 @ 8:36 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.