CrossFit
Main
PUMP day!
E3min x 15 min (5 sets)
5 barbell bench press @70-75% of 1rm PP
6-10 strict pullup (vary grip between wide/reg/narrow)
10 each side DB bicep curl (20 total)
Lvl6/5: DB 50/40
Lvl4/3: DB 35/20
Lvl2/1: DB 20/12
Longevity/QuickFit
Main
E3 min x 15 min (5 sets)
5 DB bench press (increasing weight each set)
10 ringrows
20 DB bicep curls (10 each side- keep these light and smooth 7-15#)
