Saturday 2015.11.28

November 28, 2015

Beach Workout #10
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Air Squats
Sit-Ups
Burpees

6:47
Ben — 8:03

Gymnasticals

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds. Chair dips. A little short on the eccentric timing because feet hit ground.

AMRAP in 12 Minutes:
4 ring rows, top of ring at bottom bra band height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 18″ boxes, 3 second negative

7 rounds.

3×5 Cuban Rotations, 2×10# Sandbags

Elbow Rehab
3 rounds:
20 Sandbag Curls, 20#
20 Sandbag Reverse Curls, 20#
0:30 Isometric Sandbag Hold, 1″ above front rack
5 Cuban Rotations, 2×10# Sandbags

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