WOD 11/16 | Upper Body + Abs

AMRAP 45 on 10 off 2x

FinisherBicep 21s (7 bottom, 7 top, 7 full) Repeat as many times as time you have left 

Rings/ Resistance Bands

High to Low Row 

Alt Single Arm Lat Pulls 

Alt Single Arm Push-Up Superman 


Bent Over Tricep Extensions 

Hallow Hold

Curl + Press + Tricep Extension + Plank Hop Out (burpee) 

Bikes/ Dumbbells


Sit Up Press 

Alt Lunge Wood Chop

Benches/ Barbells

Barbell Pushups 

Chest Press 

Ab Roll Outs 

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