4 sets increasing efforts
15/12 cal row
20 seconds Single Leg Glute Bridge Hold/leg
10 Goblet Curtsy Squats/leg
3 sets of 4 reps @ 41X1 Tempo
3 rounds for time of:
1 minute Airdyne
20m Single Arm KB Front Rack/arm (TOUGH)
1 minute Row Damper @ 10
16 Alternating KB Rack Reverse Lunges
*coaches challenge 2″ drop
-rest 90 seconds-
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