Tuesday, June 23rd, 2020

D O N A T I O N
drive at @ Defined. Training on Monday, 6/22 and Tuesday 6/23!
R.O.W. Chicago + @thelungeladies + @defined.training are hosting a 
Baby + Parent Supplies Drive
for Black and brown led efforts supporting black families on the South and West Sides: Brave Space Alliance+BLMChi, The People’s Grab and Go, Pilsen Food Pantry, Montessori School of Englewood, +more!
WE NEED:
INFANT FORMULA, 
DIAPERS + PULL-UPS, 
MENSTRUAL PADS, 
WIPES, TOILET PAPER
If you would like to make a monetary donation, venmo @Steph-Krim.

A.
2 Rounds: 50 on/ 10 off; (6 minutes)
Inverted Barbell Row
– Choose an angle that allows you to work for the full 50 seconds with only 1 break
Birddog Plank Holds, alternating arms/legs
Single Leg Weighted Stepups
– Single Arm KB in front rack
– Spend 25 seconds each side

B1.
Bench Press

– Building in sets of 3s to a heavy working weight,
– Take 9 minutes, 1 set every 90 seconds X 6 rounds

B2.
Working Sets: 3 Rounds; Every 2.5 minutes:
Bench Press X 5 reps
– Using working weight from Part B1.
– Add a 3 seconds negative to all reps
* Follow with Bulgarian Split Squats X 10 each leg
– Using KB in Goblet

C.
3 Rounds for time; (11 minute cap)

200 Meter Run
– Sub 300/250 meter Row
24 X Wallballs
– Choose a weight you can complete all reps in 2 sets or less
12 X Box Jumps