Friday December 24, 2021


OPEN GYM- 9:00am- 12:00 Noon

Part 1. In Teams of 2-3 complete 10 Rounds each of the following:
10- Deadlifts (build in weight)
5- Pull-ups/Chin-ups/Banded Pull-ups

Part 2. 5 Rounds 
“21s” Barbell Bicep Curls (7 Lower half, 7 upper half, 7 full movement) 
10/ per arm- Paused Single Arm DB Row (Pause at the top of the movement) 
50ft- Palms Forward Farmer’s Carry

Part 3.
1000m Row 
-directly into-
2000m Bike Erg
-directly into-
1000m Ski-Erg


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