Friday, February 1, 2019 - Train8nine
(305) 912-3963

Friday, February 1, 2019

KEEP ‘EM COMING!  

We are happy to help bring you and your business (or service) attention!  Continue to email me your business name and contact info as I build out our 8N Member Business Directory.

Mike@train8nine.com


 

Lift 8N

SSA- 5 x 1 Bench Press *working heavy as possible to 1 rep max
SSA- 5 x 20 Banded Pull-aparts.

Fitness (hypertrophy)
SSA – 5 x 8 Bench Press or 5 x 12 Dumbbell Skull Crushers

SSA – 5 x 20 Banded Pull-aparts

 

Metcon

Perform five rounds for time of

10 Toes-to-bar
10 Shoulder-to-Overhead
200 Meter Run

Fitness:
20 Plank- Knees-to-Elbows (total)
15 DB Push Press
200m run

Scaled: Hanging Knee Lifts, 95 / 65
Rx: 115 / 80
Elite: 3 Bar MU prior to TTB, 155 / 115, 21 / 18 A-Bike

Time cap: 18 minute

 

Finisher (optional)

SSA- 150 (total) Single Arm Banded Pushdowns
SSA – 75 KB Hammer Curls

 

 

Top