WARMUP
buy-in row 500m
3rds
3rds
5 inch worms
5 jump squats
5 alt lunge twists
5 push ups
5 jump squats
5 alt lunge twists
5 push ups
BENCH PRESS
3x5 warm up increasing weight
5x3 starting at 75% and increasing
5x3 starting at 75% and increasing
WcG - Upper Lower Twist
15min amrap:
750 row / 15 cal bike (alternate)
10 dbl wb shots
10 hspu
10 ctb
750 row / 15 cal bike (alternate)
10 dbl wb shots
10 hspu
10 ctb
Cardio Core Finsher
3rds: 20DUs, 20s hollow hold w pvc, 20s arch ups w pvc
