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
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
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