Perpetual Fitness – Perpetual Overload

Hypertrophy

Metcon (No Measure)

AMRAP 7

20 Heavy Single Arm Dumbbell Rows (10/arm)

20 DB Shrugs (:01 Pause @ Top)

-Rest 1:00-

AMRAP 7

20 DB Pull-Overs

20 Alternating DB Overhead Press (hold opposite arm in support overhead, 10 reps each arm)

Metcon (AMRAP – Reps)

AMRAP 7

20 Chest Supported Incline Reverse Flys

20 DB Upright Rows

-Rest 1:00-

AMRAP 7

20 Banded Lat Pull Downs

20 Plate Front Raises

R1: Wide Grip

R2: Neutral Grip Underhand

R3: Narrow Grip

Metcon

Metcon (Distance)

AMRAP 7

10m Up Down + Broad Jump

20m Bear Crawl

30m Banded Farmer Carry