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    • Jan 27, 2020
    • 1 min read

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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