A) 15 minutes to complete..
3×12 Dumbbell Bench Press
3×8 Weighted or Regular Dips
3×6 Weighted or Strict Pull-Ups
Keep the same weight across for all three sets and something you can hit all reps consistently.
B) 4 Rounds for Time
12 Alternating Dumbbell Snatches 50/35
15 Chest to Bar Pull-Ups
Find a weight on the snatches that you could do upwards of 12 repetitions unbroken. Sets of chest to bar pull-ups should be something that you can do in 2-3 sets throughout the workout.
-Bring a Friend Day is Thursday the 18th. Bring your whole neighborhood 🙂
-This years Halloween Party is on the 20th a Karens house.