This weekend was a ton of fun! I hope more of you can participate in the next one this summer.

Week 5(of 6), Day 22

A. Condition
AMRAP 10
50 Dubs
10 DB Burpees@45-50/35

Alpha – As Written
Bravo – 30/25, 25 Dubs or 50 Singles
Charlie – 20/15, 50 Singles

B. Build
Choose One:
Chest to Bar Chin-Up – 3-10 x 4
Chin-Up – 3-8 x 4
Modified Chin-Up – 3-5 x 4
Negative Chin-Up – 2-3 x 4, use a band if needed
B2. Single Arm Arnold Press
– 8 x 4 sets; 3 second decent on each rep

C. Extra
Batwings – 10 x 3 sets
Lateral Raises – 12-15 x 3, hold at the top for 2 seconds