Call Us: (918) 893-4262

WEDNESDAY

9
Mar

WEDNESDAY

CFE INTRAMURAL OPEN STARTS FRIDAY (MARCH 12th) @ 5pm

“Quicksand”

5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps (24″/20″)
Max Calorie Bike Erg

Rest 1 Minute Between Rounds

HOME GYM

5 Rounds x AMRAP 3:
30 Single Dumbbell Step Back Lunges (15 Each Side)
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches

Rest 1 Minute Between Rounds

AFTER PARTY (Optional)

Body Armor

3 Giant Sets:
9 Barbell Bench Press
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups

Rest 3 Minutes Between Sets

Build on Weight Movements

Hold Unbroken Sets of Bench & Rows

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