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Wed, Nov 30 2022 | ||
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago) |
113022 Workout(Time) Workout WARM-UP AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row (Build to goal pace) 10 Sit-Ups NCFIT BENCHMARK WORKOUT 'RICKY BOBBY' EMOM x 20 MINUTES MIN 1 - 15 Burpees MIN 2 - 25 Sit-Ups MIN 3 - 15/12 Cal Row* MIN 4 - Rest *Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved) NOTE: New Benchmark. FINISHER 2-3 SETS 12 DB Upright Rows 15 DB Bent Over Reverse Flyes -Rest :30- 1:00 Max DBL or Single DB Gun Hold -Rest As Needed b/t Sets- (No Measure)
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