1.27.20

A. Warm Up

3 rounds NFT 15/12 calorie row 10 Side Plank Band Pull/arm 10 Rower Hamstring Curl on Bench @ 30X0 Tempo 10 Single Arm DB RDL/arm @ 31X1 Tempo *Video shows exercise with band

B. Strength 3 rounds of the following superset Bench Press 4 reps @ 5151 Tempo Three Point DB Row 8 reps/arm @ 10X2 Tempo

C. Conditioning 3 rounds 3 minute AMRAP 9/7 calorie bike 10m Bear Crawl 10 DB Suitcase Walking Lunges 40/25 -90 seconds rest in between rounds- *Start where you end

D. Extra 3 rounds 3 minute AMRAP Row 100m 8 Hand Release Push ups 8 Death March Steps 40/25 -90 seconds rest in between rounds- *Start where you end

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike