STRENGTH

”6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.

METCON

AMRAP 12:
90 Ft. Overhead KB Carry (right)
90 Ft. Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)
*Rest as needed
*Done for QUALITY NOT SCORE

EXTRA CREDIT

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg
Then,
3 Way Banded Shoulder + Lat Stretch x 30s each position.
*Same as in warm-up