Speed = Dumbbell Bench Bress 12x3 w/50# Dumbbells
P-Chain/Volume = Butterfly AbMat Situps 4x40 and Bench Dips 4x30
Dumbbell Complex AMRAP in 12 min. w/30# Dummbells
10x Bent Over Rows
5x Hang High Pulls
5x Hang Power Cleans
10x Thrusters
Completed 5 rounds plus 6 Bent Over Rows. How in the heck did you finish 11 sets of these Jason? This totally killed me and I want to tear my forearms off my body, I can barely type right now. Thank you again for the Dumbbell Complex, it works really well here at the camp I stay in since that is all they have along with 25k worth of Nautilus machines.
My sweat angel from tonight.
Sorry Todd I rechecked my log and I completed 9 rounds. I don't know why I put 11 on there.
ReplyDelete9 rounds is still badass!!! These were killing me at the end. It was a great metcon that is for sure.
ReplyDelete