WARM UP
Row or Bike for 4 min:
then
DOWN / BACK
bear crawl / high kicks
spider man / high knees
side lunges / butt kicks
broad jumps / line up red linered line:
3 rounds:
5 air squats
5 squat jumps
5 down dog push up
then
DOWN / BACK
bear crawl / high kicks
spider man / high knees
side lunges / butt kicks
broad jumps / line up red linered line:
3 rounds:
5 air squats
5 squat jumps
5 down dog push up
Bench Press
10x50%
8x55%
6x60%
2x4x70%
3x2x80%
8x55%
6x60%
2x4x70%
3x2x80%
WcG Triplet 15-9-6
15-9-6
Curtis Press Rx 135/95, 115/75, mRx 95/65, 75/45
Burpee Bar Jump Over
Bike (optional Row but add 3 calories)
Curtis Press Rx 135/95, 115/75, mRx 95/65, 75/45
Burpee Bar Jump Over
Bike (optional Row but add 3 calories)
3rds:
25 DUs / 75 singles
25 weighted sit-ups 45/25, 25/15
25 DUs / 75 singles
25 weighted sit-ups 45/25, 25/15
