Warm-up/5Min AMRAP 20 Jumping Jacks 5 Narrow Grip Push-ups 5 Banded Bicep Curls 5 Bird Dogs (each side) Strength Upper Accessory: 4 Rounds 12-15 Single Arm Supinated Grip DB Row (ea side) 12-15 Eccentric DB Bicep Curls ( 3 sec lower) 12-15 DB Tate Press Max Effort Ring Dips (strict-banded or unbanded) *Rest 1-2 mins between rounds. WOD 4 Rounds For Time: 12 Devil Press (50/35) 12 DB Push Jerks (50/35) * 15 min cap
Share This Workout!
At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!