Workout of the Day: Friday November 21

Time

Metcon

For Time:

50/40 Calorie Row
300' Carry*
10 Rope Climbs*

Time Cap: 9 Minutes

*See Notes For Substitutions

Weight

Accessory

On The 4:00 x 4 Sets:

12 Bench Press
24 Banded Bicep Curls
12 Weighted GHD Hip Extensions*
24 Banded Tricep Pushdowns

*Substitution: 12 Barbell Good Mornings
*Hypertrophy Focused
*Review Videos For Demonstration
*Score = Bench Press Weight
Brandon Farmer