Superset Monday - Chest & Back

Date: May 17th, 2021 (~58°F)

AO: MinorComplex

QiC: Jorts

PAX: Bartman, Noble Virus, Numbers, Thumper, Bambi, DeLorean, Dine 'n Dash, Postal, Hackface

Warm-o-rama

• SSH x 30, Bacs & Bac Bacs

• Good Mornings

• 5 Burpees, Ian Thorpes, 5 Burpees

Mucho Chesto x3

1. Straight Merkins & Supermans

2. Close Grip Merkins & Y Superman

3. Wide Grip Merkins & W Superman

Split into 3 Groups

Group 1 carry the dumbbells to the pull-up zone

Fartlek run to the woodchips ( jog, run, sprint)

Back Blast x 6 each

1. Inverted Rows

2. Pull-ups

3. Chin-ups

4. Rows with weights

5. Irkins focused on lower chest

Repeat x 3

Group 2 carry the dumbbells

Mosey back to the parking lot

Bear CRAWL Bear x 7

Perfecto Chesto

• Straight Merkins for form x 6

• Repeat 7 times

Mary

• V-ups, High Plank, Leg Lifts

• Low Plank, LBC's, Leg Lifts

One of the best ways to start a week is accelerating with F3.

Special thanks to Numbers for the pre-run 5k for time.

Looking forward to hearing from the PAX about the Colorado hiking trip.