September 8 Workout

Warmup

2 rounds:

Dumbbell single arm curl and press @ 8 lbs, 10 reps/arm

Seated banded row, 10 reps

Dumbbell lateral raise @ 8 lbs, 10 reps

Strength

Shoulder press = 80 lbs

82.5%

3 @ 80 lbs

3 @ 80 lbs

3 @ 80 lbs

3 @ 80 lbs

Performance

15 min AMRAP = 2 + 80

18 cal row

12 push press @ 75 lbs

100m farmer carry @ 53 lbs

5 strict pullups