Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch
3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold
Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips
Try to be explosive with these movement, AHAP. Increase weight to finish heavy.
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest
Conditioning
For time:
• Tabata Row until 100/70 calories
• Tabata Push-ups until 100/70 reps
Tabata is 20 seconds of work followed by 10 seconds of rest. Continue this pattern until calories/reps are complete. Start with the rower. When 100 calories for men / 70 calories for women is completed, immediately go into push-ups. Continue the 20 seconds of work followed by 10 seconds of rest until 100 push-ups for men / 70 push-ups for women are completed. Score is total time to complete all calories and reps.