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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 50% Effort

2 rounds

:20s Plank

10x Slide out Squats

:20 Superman Hold

10x Lateral High Step Ups

10x Yoga Push Ups

Jacked and Tan

Incline DB Press (5 heavy sets of 5, 3:00 rest)

DB Fly (3 heavy sets of 5, Rest 1:40 )

1. Between each set complete 8x supinated barbell rows

DB Pullover (4 sets 12-20 reps, rest 1:00 )

1. Between each set complete 12-20x dips/ring push ups

Barbell Curls (4 heavy sets of 5-8 reps, rest 2:00)

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